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 kitchen. This gluten-free recipe is not only a feast for the senses but also a healthy option, clocking in at just 188 calories per serving. Perfect for lunch or dinner, it serves four and is sure to impress your family and friends.

The secret to this dish lies in its aromatic spice blend, featuring freshly ground black pepper, cayenne, and a medley of spices like coriander, cumin, and turmeric. These ingredients come together to create a tantalizing marinade that infuses the chicken with rich flavors while keeping it tender and juicy. The addition of low-fat yogurt not only enhances the taste but also adds a creamy texture that complements the spices beautifully.

In just 45 minutes, you can transform simple chicken breasts into a gourmet meal that’s bursting with flavor. The broiling technique ensures a delightful char while locking in moisture, making each bite a delicious experience. Serve it with a refreshing yogurt sauce and crispy onion slices for a delightful contrast in textures.

Whether you’re hosting a dinner party or simply looking to elevate your weeknight meals, Tandoori-Spiced Chicken Breasts are a fantastic choice. Get ready to savor the exotic tastes of this dish that’s as enjoyable to make as it is to eat!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pinch cayenne 
  • 1.5 teaspoons coarse salt 
  • teaspoons gingerroot fresh grated peeled
  • large garlic clove 
  • 0.1 teaspoon ground cloves 
  • 1.5 teaspoons ground coriander seeds 
  • 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 chile such as serrano 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