Tandoori-Style Chicken

Gluten Free
Health score
29%
Tandoori-Style Chicken
45 min.
8
377kcal

Suggestions


Indulge in the vibrant flavors of Tandoori-Style Chicken, a dish that brings the essence of Indian cuisine right to your dining table. This gluten-free recipe is perfect for those seeking a hearty yet healthy meal, making it an excellent choice for lunch or dinner. With a preparation time of just 45 minutes, you can easily whip up a feast that serves up to 8 people, ensuring that everyone can enjoy this culinary delight.

What sets this dish apart is its rich blend of spices, including cayenne pepper, garam masala, and ground cumin, which infuse the chicken with an irresistible aroma and taste. The marination process, enhanced by creamy whole-milk yogurt and coarsely grated onions, not only tenderizes the meat but also creates a mouthwatering crust when baked to perfection. Whether you're hosting a gathering or simply treating yourself to a delicious meal, Tandoori-Style Chicken is sure to impress.

With a caloric breakdown that emphasizes protein, this dish is not only satisfying but also nutritious, making it a great option for health-conscious diners. Serve it cold or at room temperature for a refreshing twist, and watch as your guests savor every bite. Dive into this culinary adventure and experience the magic of Tandoori-Style Chicken!

Ingredients

  • teaspoons cayenne pepper 
  • large chicken breast halves skinless with bones,
  • 2.5 tablespoons garam masala 
  • 2.5 teaspoons ground cardamom 
  • 2.5 tablespoons ground cumin 
  • large onions grated
  • 2.5 tablespoons paprika 
  • tablespoons salt 
  • cups whole-milk yogurt plain
  • large chicken thighs skinless with bones,
  • 2.5 tablespoons turmeric 

Equipment

  • bowl
  • baking sheet
  • oven
  • knife
  • aluminum foil
  • slotted spoon

Directions

  1. Mix first 7 ingredients in small bowl to blend. Using sharp knife, cut three 3/4-inch-deep diagonal slashes in each chicken piece. Divide chicken between 2 large bowls and rub with spice mixture.
  2. Let stand 10 minutes. Divide yogurt and onions between same bowls. Toss chicken to coat. Cover and refrigerate overnight.
  3. Preheat oven to 500°F. Line 2 rimmed baking sheets with foil; place cooling racks on prepared baking sheets. Using slotted spoon, transfer chicken thighs to 1 sheet and chicken breasts to second sheet, spacing pieces slightly apart (make sure that chicken pieces do not touch and are covered in yogurt mixture).
  4. Bake until chicken is cooked through, about 30 minutes for breasts and about 40 minutes for thighs. (Chicken can be made 1 day ahead. Refrigerate until cold, then cover and keep refrigerated.)
  5. Place chicken on large platter.
  6. Serve cold or at room temperature.

Nutrition Facts

Calories377kcal
Protein58.82%
Fat22.04%
Carbs19.14%

Properties

Glycemic Index
11.13
Glycemic Load
0.98
Inflammation Score
-10
Nutrition Score
30.648695489635%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:377.37kcal
18.87%
Fat:9.06g
13.94%
Saturated Fat:2.13g
13.29%
Carbohydrates:17.71g
5.9%
Net Carbohydrates:15.06g
5.48%
Sugar:11.39g
12.65%
Cholesterol:182.12mg
60.71%
Sodium:2078.35mg
90.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.41g
108.82%
Selenium:66.68µg
95.25%
Vitamin B3:18.76mg
93.81%
Vitamin B6:1.57mg
78.36%
Phosphorus:676.47mg
67.65%
Vitamin B5:3.85mg
38.53%
Vitamin B2:0.65mg
38.45%
Potassium:1218.13mg
34.8%
Calcium:298.9mg
29.89%
Vitamin B12:1.7µg
28.27%
Vitamin A:1379.64IU
27.59%
Manganese:0.55mg
27.38%
Zinc:3.97mg
26.46%
Magnesium:99.61mg
24.9%
Iron:4.26mg
23.69%
Vitamin B1:0.28mg
18.35%
Fiber:2.65g
10.61%
Vitamin E:1.34mg
8.94%
Copper:0.18mg
8.87%
Folate:33.51µg
8.38%
Vitamin C:6.48mg
7.85%
Vitamin K:6.45µg
6.14%
Source:Epicurious