IndianLunchMeatHigh ProteinGluten Free

Tandoori chicken

Tandoori chicken is a lunch indian recipe with 300 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

300 kcal

Total Time

60 min

Servings

1

Protein

35.5 g

Ingredients

  • chicken thigh,skinless150g
  • plain yogurt75g
  • lemon juice1tbsp
  • ginger-garlic paste1tsp
  • garam masala1tsp
  • turmeric powder0.5tsp
  • chili powder1tsp
  • cumin powder0.5tsp
  • coriander powder0.5tsp
  • salt0.5tsp

Instructions

  1. 1

    Step 1

    In a bowl, combine yogurt, lemon juice, ginger-garlic paste, garam masala, turmeric, chili powder, cumin, coriander, and salt to make the marinade.

  2. 2

    Step 2

    Make deep cuts in the chicken pieces to allow the marinade to penetrate.

  3. 3

    Step 3

    Coat the chicken thoroughly with the marinade and refrigerate for at least 4 hours, preferably overnight.

  4. 4

    Step 4

    Preheat the oven to 200°C (400°F) and line a baking tray with foil.

  5. 5

    Step 5

    Place the marinated chicken on the tray and bake for 25-30 minutes, turning halfway through, until cooked and slightly charred.

  6. 6

    Step 6

    Alternatively, grill the chicken on medium-high heat for 15-20 minutes, turning occasionally.

  7. 7

    Step 7

    Let the chicken rest for 5 minutes before serving.

  8. 8

    Step 8

    Garnish with fresh coriander and lemon wedges.

Nutrition Snapshot

Macros and micros at a glance

Calories

300

Protein

35.5g

Carbs

6g

Fat

12g

Fiber

1.5g

Micronutrients

Iron

2.5 mg

Zinc

3 mg

Sodium

400 mg

Calcium

50 mg

Folate

15 mcg

Magnesium

30 mg

Potassium

320 mg

Vitamin C

10 mg

Vitamin A

250 mcg

Vitamin B12

0.6 mcg

Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

MilkGluten

Meal Prep and Storage

Make it easier to prep ahead

Tandoori chicken can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Tandoori chicken

How many calories are in Tandoori chicken?

Tandoori chicken has about 300 calories per serving based on the current ingredient list and serving size on this page.

Is Tandoori chicken suitable for vegetarians?

No. Tandoori chicken is not vegetarian as written because it includes chicken thigh,skinless.

Is Tandoori chicken gluten-free?

Yes. Tandoori chicken is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Tandoori chicken?

Yes. This recipe includes Milk and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tandoori chicken ahead of time?

Tandoori chicken can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

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