Tandoori Grilled Chicken with Mint Raita

Gluten Free
Health score
17%
Tandoori Grilled Chicken with Mint Raita
590 min.
4
676kcal

Suggestions


Indulge in the vibrant flavors of Tandoori Grilled Chicken with Mint Raita, a dish that brings the essence of Indian cuisine right to your table. This gluten-free delight is perfect for any meal, whether it's a hearty lunch or a sumptuous dinner. With its rich blend of spices and the refreshing coolness of mint raita, this recipe is sure to impress your family and friends.

Imagine succulent bone-in chicken leg-thigh quarters marinated in a tantalizing mixture of chili powder, fresh ginger, garlic, and a medley of spices, all infused with the zesty kick of lime juice. The result is a beautifully grilled chicken that is not only flavorful but also juicy and tender. The grilling process enhances the smoky aroma, making each bite a delightful experience.

Complementing the chicken is the mint raita, a creamy concoction of fat-free Greek yogurt, cucumber, and fresh mint that adds a refreshing contrast to the spiced chicken. This dish is not just a feast for the palate; it’s also a feast for the eyes, with its vibrant colors and enticing aromas. Perfect for gatherings or a cozy family dinner, Tandoori Grilled Chicken with Mint Raita is a culinary adventure that promises to transport you to the streets of India with every bite.

Ingredients

  • 48 ounce chicken leg-thigh quarters bone-in
  • teaspoon chili powder 
  • 0.8 cup cucumber seeded chopped
  • tablespoons ginger fresh peeled chopped
  • tablespoons mint leaves fresh chopped
  •  garlic cloves chopped
  • 0.8 cup greek yogurt fat-free
  • 0.5 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • 0.5 teaspoon ground turmeric 
  • tablespoon juice of lime fresh
  • tablespoon paprika 
  • 0.3 teaspoon salt 
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • blender
  • grill
  • kitchen thermometer
  • ziploc bags

Directions

  1. To prepare the marinade, combine first 10 ingredients in a blender; process until smooth.
  2. Pour into a large zip-top plastic bag.
  3. Add chicken; turn to coat. Marinate chicken in refrigerator for at least 4 hours or overnight.
  4. To prepare the raita, combine 3/4 cup yogurt and remaining ingredients except cooking spray in a small bowl; cover and refrigerate.
  5. Remove chicken from refrigerator, and let stand at room temperature for 45 minutes.
  6. Prepare the grill for indirect grilling. If using a gas grill, heat one side to medium-high and leave one side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate, leaving an empty space in the middle.
  7. Remove the chicken from marinade, and discard the remaining marinade.
  8. Place the chicken on unheated part of grill rack coated with cooking spray. Close lid, and grill for 90 minutes or until a thermometer inserted into meaty part of thigh registers 165, turning chicken every 20 minutes.

Nutrition Facts

Calories676kcal
Protein30.88%
Fat65.43%
Carbs3.69%

Properties

Glycemic Index
29.25
Glycemic Load
0.41
Inflammation Score
-10
Nutrition Score
24.095217316047%

Flavonoids

Eriodictyol
0.86mg
Hesperetin
0.59mg
Naringenin
0.01mg
Apigenin
0.13mg
Luteolin
0.32mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:676.35kcal
33.82%
Fat:48.66g
74.86%
Saturated Fat:13.07g
81.7%
Carbohydrates:6.18g
2.06%
Net Carbohydrates:4.8g
1.74%
Sugar:1.95g
2.17%
Cholesterol:285.26mg
95.09%
Sodium:829.64mg
36.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.67g
103.35%
Selenium:58.4µg
83.43%
Vitamin B3:13.87mg
69.35%
Vitamin B6:1.12mg
56.09%
Phosphorus:529.2mg
52.92%
Vitamin B12:2.11µg
35.22%
Vitamin B5:3.2mg
32.04%
Vitamin B2:0.53mg
31.32%
Vitamin A:1392.66IU
27.85%
Zinc:4.05mg
26.98%
Potassium:783.55mg
22.39%
Magnesium:71.79mg
17.95%
Vitamin B1:0.25mg
16.5%
Iron:2.94mg
16.35%
Copper:0.22mg
10.86%
Manganese:0.21mg
10.53%
Vitamin K:9.96µg
9.49%
Vitamin E:1.37mg
9.15%
Calcium:88.38mg
8.84%
Fiber:1.39g
5.55%
Folate:19.66µg
4.91%
Vitamin C:3.75mg
4.54%
Vitamin D:0.29µg
1.93%
Source:My Recipes