Recipes · Indian · Grilled Dishes
Tandoori Chicken
One serving has 578 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (74%), niacin (69%), pyridoxine (66%), cobalamin (61%), phosphorus (57%) and zinc (40%). Ready in 273 minutes.
- Preparation: 245 min
- Cooking: 28 min
- Makes: 1 serving (295 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: dairy, gluten, poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 60 g Yogurt, plain
- 10 g Lemon juice
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 1.5 g Cayenne pepper
- 0.5 g Turmeric
- 1 g Curry powder
- 1 g Paprika
- 8 g Vegetable oil
- 1.3 g Salt
Method
- Mix the yogurt, lemon juice, grated ginger, crushed garlic, cayenne, turmeric, garam masala, paprika, oil and salt into a thick marinade.
- Score the chicken thighs a few times with a knife so the marinade penetrates, then coat them thoroughly and marinate in the fridge for at least 4 hours, ideally overnight.
- Heat a grill or oven to very hot, 250°C (480°F), and let any excess marinade drip off the chicken.
- Grill or roast the chicken, turning occasionally, for 20-25 minutes until charred in spots and cooked through, with the juices running clear and an internal temperature of at least 74°C (165°F).
- Rest for 3 minutes, then serve hot with lemon wedges and sliced onion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 578 kcal | 27% |
| Carbohydrates | 9.3 g | |
| Water | 204 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 36.2 g | 75% |
| Tryptophan | 0.35 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.95 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 43.8 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 11.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 10.5 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 204 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.18 mg | 20% |
| Iron | 2.3 mg | 13% |
| Magnesium | 55.5 mg | 18% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 396 mg | 57% |
| Potassium | 635 mg | 14% |
| Selenium | 40.6 µg | 74% |
| Sodium | 697 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 0.71 mg | 14% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 15.8 µg | 4% |
| Cobalamin (vitamin B12) | 1.5 µg | 61% |
| Choline | 106 mg | 25% |
| Vitamin A | 118 µg | 17% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 7.2 IU | 1% |
| Vitamin E | 2.2 mg | 14% |
| Vitamin K | 22.2 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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