Tandoori Chicken

Tandoori Chicken is a flavorful dish marinated in a blend of aromatic spices and yogurt, then grilled to perfection. This healthy twist on a classic brings a taste of India to your dinner table while maintaining a light and nutritious profile.

Ingredients

• Chicken thighs (boneless, skinless) - 300 grams
• Plain Greek yogurt - 120 grams
• Lemon juice - 2 tablespoons
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - 1 teaspoon
• Olive oil - 1 tablespoon
• Fresh cilantro (for garnish) - a handful

Steps

1. In a large bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, cumin, coriander, paprika, turmeric, cayenne pepper, and salt to create the marinade.
2. Add the chicken thighs to the marinade, ensuring they are well coated. Cover and refrigerate for at least 1 hour, or ideally overnight for deeper flavor.
3. Preheat the grill to medium-high heat and lightly oil the grates.
4. Remove the chicken from the marinade, letting excess drip off. Discard the remaining marinade.
5. Grill the chicken thighs for 6-8 minutes on each side, or until fully cooked through (internal temperature should reach 75°C or 165°F).
6. Once cooked, remove from the grill and let rest for 5 minutes before slicing.
7. Serve garnished with fresh cilantro, alongside a light salad or whole grain for a complete meal.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle health and satiety.
• Contains spices like turmeric and ginger, known for their anti-inflammatory properties.

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