Kadai Tandoori

Kadai Tandoori is a vibrant and flavorful Indian dish featuring marinated chicken cooked in a traditional kadai, infused with aromatic spices and bell peppers. This high-protein meal is perfect for a hearty dinner, offering a delightful taste of Indian cuisine.

Ingredients

• Chicken breast - 300 grams
• Greek yogurt - 150 grams
• Ginger paste - 1 tablespoon
• Garlic paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Red chili powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Bell peppers (mixed colors) - 100 grams, diced
• Onion - 1 medium, diced
• Cilantro - for garnish
• Cooking oil - 1 tablespoon

Steps

1. In a bowl, mix Greek yogurt, ginger paste, garlic paste, garam masala, red chili powder, cumin powder, turmeric powder, lemon juice, and salt to create the marinade.
2. Cut the chicken breast into bite-sized pieces and add them to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
3. Heat the cooking oil in a kadai (or deep skillet) over medium heat. Add the diced onion and sauté until translucent.
4. Add the marinated chicken pieces to the kadai and cook for about 10-12 minutes, stirring occasionally, until the chicken is cooked through.
5. Add the diced bell peppers to the kadai and cook for an additional 5 minutes, allowing them to soften slightly.
6. Garnish with fresh cilantro before serving. Enjoy your Kadai Tandoori with whole grain naan or brown rice.

Nutrition

• Calories: 400
• Protein: 50 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Contains antioxidants and vitamins from bell peppers and spices, supporting overall health.

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