Tandoori Chicken Thighs

Tandoori Chicken Thighs are marinated in a vibrant blend of spices and yogurt, resulting in juicy and flavorful meat that is grilled to perfection. This dish brings an authentic taste of Indian cuisine to your dinner table, making it a delightful choice for any meal.

Ingredients

• Chicken thighs - 4 pieces (about 600g)
• Plain yogurt - 1 cup (240g)
• Lemon juice - 2 tablespoons (30ml)
• Garlic - 4 cloves, minced
• Ginger - 1 tablespoon, grated
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cilantro - for garnish
• Vegetable oil - 1 tablespoon (15ml)

Steps

1. In a large bowl, combine the yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, paprika, turmeric, garam masala, salt, and black pepper to create the marinade.
2. Add the chicken thighs to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours for better flavor.
3. Preheat your grill or oven to medium-high heat (about 200°C or 400°F).
4. Remove the chicken from the marinade, allowing excess marinade to drip off. Brush the chicken thighs lightly with vegetable oil.
5. Grill the chicken thighs for about 6-7 minutes on each side, or until the internal temperature reaches 75°C (165°F) and they are cooked through.
6. Once cooked, remove the chicken from the grill and let it rest for 5 minutes. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 7 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 28 g
• Saturated Fat: 7 g
• Unsaturated Fat: 18 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains spices like turmeric and ginger, which have anti-inflammatory properties.

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