Tandoori Chicken
Good nutritional profile
Yogurt-marinated grilled chicken.
Tandoori chicken is chicken pieces marinated in yogurt, lemon juice and tandoori masala, a spice mix with chili, cumin and paprika, then roasted at high heat in a clay tandoor or a very hot oven. It is high in protein and low in carbohydrate, with moderate fat. Removing the skin before marinating keeps the fat lower; serve it with salad, sliced onion and lemon.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 22g | 39.3% |
| Fat | 7g | 10.0% |
| Carbs | 3g | 1.0% |
| Simple Sugars | 1.05g | Estimate |
| Complex Carbs | 1.95g | Estimate |
| Water | 62g | 2.5% |
| Calories | 160 | 7.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.47 | g | 7.3% |
| Monounsaturated | 3.21 | g | 12.8% |
| Polyunsaturated | 1.64 | g | 12.6% |
| Omega-3 | 0.492 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 11 | mg | 1.2% |
| Omega-6 | 1.148 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.27 | mg |
| Vitamin E | 0.87 | mg |
| Selenium | 21.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 29 | mcg | 3.2% |
| vitamin B1 | 0.07 | mg | 5.8% |
| vitamin B2 | 0.196 | mg | 15.1% |
| vitamin B3 | 4.39 | mg | 27.4% |
| vitamin B6 | 0.314 | mg | 18.5% |
| vitamin B9 | 4.22 | mcg | 1.1% |
| vitamin B12 | 0.556 | mcg | 23.2% |
| vitamin C | 1.27 | mg | 1.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.871 | mg | 5.8% |
| vitamin K | 4.8 | mcg | 4.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 41.9 | mg | 4.2% |
| iron | 1.34 | mg | 7.4% |
| magnesium | 28.9 | mg | 7.2% |
| phosphorus | 197 | mg | 28.1% |
| potassium | 290 | mg | 11.2% |
| sodium | 360 | mg | 15.7% |
| zinc | 1.78 | mg | 16.2% |
| copper | 0.079 | mg | 8.8% |
| manganese | 0.087 | mg | 3.8% |
| selenium | 21.1 | mcg | 38.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 656 | mg | 93.7% | 171% |
| Isoleucine | 1067 | mg | 76.2% | 149% |
| Leucine | 1864 | mg | 68.3% | 128% |
| Lysine | 2020 | mg | 96.2% | 176% |
| Methionine | 867 | mg | 82.6% | 158% |
| Phenylalanine | 1741 | mg | 99.5% | 178% |
| Threonine | 1015 | mg | 96.7% | 170% |
| Tryptophan | 251 | mg | 89.6% | 159% |
| Valine | 1105 | mg | 60.7% | 116% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Chicken legs and thighs, skinned 1 kg
- Plain thick yogurt 200 g
- Tandoori masala 3 tbsp
- Garlic, minced 4 cloves
- Fresh ginger, grated 1 tbsp
- Lemon juice 2 tbsp
- Vegetable oil 2 tbsp
- Salt 1 tsp
Instructions
- 1
Slash each piece of chicken with deep cuts and rub with the lemon juice and salt, then rest for 15 minutes.
- 2
Whisk the yogurt with the tandoori masala, garlic, ginger and oil into a smooth marinade.
- 3
Coat the chicken thoroughly in the marinade, pushing it into the cuts, and refrigerate for at least 2 hours or overnight.
- 4
Heat the oven to 220 C and arrange the chicken on a rack over a lined tray.
- 5
Roast for 25 to 30 minutes, turning once, until charred at the edges and cooked through with clear juices.
- 6
Rest briefly, then serve with lemon wedges, sliced onions and mint chutney.