Tandoori-Spiced Chicken Breasts

Gluten Free
Health score
9%
Tandoori-Spiced Chicken Breasts
45 min.
4
188kcal

Suggestions


Indulge in the vibrant flavors of Tandoori-Spiced Chicken Breasts, a dish that brings the essence of Indian cuisine right to your dinner table. Perfectly gluten-free, this recipe is tailored for those who appreciate a wholesome meal without compromising on taste. With just 45 minutes of preparation and cooking time, you can delight your family or guests with a mouthwatering main course that’s ideal for lunch or dinner.

This dish features succulent skinless boneless chicken breasts marinated in a medley of spices, including fragrant cumin, coriander, and a hint of cayenne for an enticing kick. The magical combination of low-fat plain yogurt and fresh ingredients like ginger, garlic, and zesty lemon juice not only enhances flavor but also tenderizes the chicken, making it juicy and exquisite with every bite.

Each serving boasts an impressive 188 calories, making it a guilt-free option that doesn't hold back on flavor. As the chicken broils to perfection, you’ll experience delightful aromas wafting through your kitchen, further sparking your appetite. Top off your meal with a refreshing yogurt sauce and some crispy onion slices, and enjoy the balance of spices and textures that truly defines this culinary masterpiece.

Elevate your cooking repertoire today with Tandoori-Spiced Chicken Breasts and relish in the spice and flair of an unforgettable dining experience!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pinch ground pepper 
  • 1.5 teaspoons coarse salt 
  • teaspoons ginger fresh grated peeled
  • large garlic clove 
  • 0.1 teaspoon ground cloves 
  • 1.5 teaspoons ground coriander 
  • 0.5 teaspoon ground cumin 
  • teaspoon juice of lemon fresh
  • 0.5 cup yogurt plain low-fat
  • 0.3 teaspoon nutmeg freshly grated
  • small onion red
  • small serrano chiles fresh green red
  •  chicken breast halves boneless skinless
  • 0.8 teaspoon turmeric 
  • teaspoons vegetable oil 

Equipment

  • bowl
  • paper towels
  • aluminum foil
  • broiler
  • broiler pan

Directions

  1. Mince garlic with salt and mash to a paste. Wearing protective gloves, mince chile (including seeds for a spicier paste) and in a bowl stir together with garlic paste and remaining spice paste ingredients.
  2. Make 3 diagonal cuts about 1/4 inch deep in each chicken breast and rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature.
  3. Preheat broiler and line broiler pan with foil.Halve onion through root end and reserve 1 half for sauce. Thinly slice remaining onion half, separating layers, and in a small bowl soak onion slices in ice water to cover while broiling chicken.
  4. Arrange chicken without crowding on rack of broiler pan.
  5. Brush chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken until lightly browned and just cooked through, about 6 minutes more.
  6. Mince enough reserved onion to measure 1 tablespoon and in a small bowl stir together with all sauce ingredients.
  7. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.
  8. Each serving, including yogurt sauce, about 222 calories and 5 grams fat.
  9. Gourmet

Nutrition Facts

Calories188kcal
Protein56.88%
Fat29.27%
Carbs13.85%

Properties

Glycemic Index
54
Glycemic Load
0.73
Inflammation Score
-10
Nutrition Score
13.882174123888%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.84mg

Nutrients percent of daily need

Calories:187.71kcal
9.39%
Fat:5.99g
9.22%
Saturated Fat:1.37g
8.55%
Carbohydrates:6.38g
2.13%
Net Carbohydrates:5.28g
1.92%
Sugar:3.49g
3.88%
Cholesterol:74.16mg
24.72%
Sodium:1027.17mg
44.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.2g
52.41%
Vitamin B3:11.94mg
59.72%
Selenium:37.68µg
53.83%
Vitamin B6:0.92mg
46.15%
Phosphorus:297.68mg
29.77%
Vitamin B5:1.84mg
18.4%
Potassium:571.45mg
16.33%
Vitamin B2:0.19mg
11.37%
Magnesium:43.35mg
10.84%
Manganese:0.2mg
9.96%
Calcium:80.42mg
8.04%
Zinc:1.06mg
7.1%
Vitamin B1:0.11mg
7.07%
Vitamin B12:0.4µg
6.62%
Vitamin C:5.37mg
6.51%
Iron:1.02mg
5.68%
Vitamin K:5.31µg
5.05%
Fiber:1.1g
4.4%
Folate:14.19µg
3.55%
Copper:0.07mg
3.46%
Vitamin E:0.46mg
3.1%
Vitamin A:79.44IU
1.59%
Source:Epicurious