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 dining table. 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, dinner, or any occasion where you want to impress your guests, this dish is sure to become a favorite.

The secret to its mouthwatering taste lies in the aromatic blend of spices, including freshly ground black pepper, cayenne, and a hint of nutmeg, combined with the tanginess of low-fat yogurt and fresh lemon juice. Each bite of the tender, marinated chicken is infused with the warmth of ginger and garlic, creating a symphony of flavors that dance on your palate.

Not only is this recipe quick to prepare, taking just 45 minutes from start to finish, but it also offers a delightful cooking experience. The process of marinating the chicken and broiling it to perfection fills your kitchen with enticing aromas that will have everyone eagerly awaiting mealtime. Serve it alongside a refreshing yogurt sauce and crisp onion slices for a complete meal that is both satisfying and nutritious.

Whether you're a seasoned cook or a kitchen novice, this Tandoori-Spiced Chicken Breasts recipe is an excellent way to explore new culinary horizons while enjoying a delicious and healthy meal. Get ready to savor the rich flavors and impress your family and friends!

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