Kadai Tandoori Chicken

Kadai Tandoori Chicken is a vibrant and flavorful dish that combines marinated chicken with a medley of spices and vegetables, all cooked in a traditional Indian wok. This high-protein meal is perfect for a nutritious lunch that satisfies your taste buds and your hunger.

Ingredients

• Chicken thighs - 400 grams, boneless and skinless
• Plain yogurt - 200 grams
• Ginger paste - 1 tablespoon
• Garlic paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Vegetable oil - 2 tablespoons
• Bell peppers (mixed colors) - 1 cup, diced
• Onion - 1 medium, sliced
• Tomatoes - 1 medium, diced
• Fresh cilantro - for garnish

Steps

1. In a large bowl, combine the yogurt, ginger paste, garlic paste, garam masala, coriander powder, cumin powder, turmeric powder, red chili powder, lemon juice, and salt to create a 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 more flavor).
3. Heat vegetable oil in a kadai or large skillet over medium-high heat. Add the sliced onion and sauté until translucent.
4. Add the marinated chicken to the pan and cook for about 10-12 minutes, stirring occasionally, until the chicken is golden brown and cooked through.
5. Add the diced bell peppers and tomatoes to the chicken, mixing well. Cook for an additional 5-7 minutes until the vegetables are tender.
6. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 130 mg
• Total Fat: 24 g
• Saturated Fat: 6 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, which helps in muscle repair and growth.
• Contains a variety of vegetables that provide essential vitamins and minerals.

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