Masala Chicken Bake

Masala Chicken Bake is a flavorful, low-carb Indian-inspired dish that combines tender chicken with aromatic spices and baked to perfection, making it a satisfying meal. The dish showcases a delightful blend of traditional masala flavors while keeping the carbohydrate content low.

Ingredients

• Chicken thighs - 400 grams
• Greek yogurt - 100 grams
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Fresh coriander - 2 tablespoons, chopped

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large mixing bowl, combine Greek yogurt, ginger paste, garlic paste, turmeric powder, garam masala, cumin powder, coriander powder, red chili powder, salt, lemon juice, and olive oil to create a marinade.
3. Add the chicken thighs to the marinade, ensuring they are well-coated. Cover and let it marinate for at least 30 minutes, or up to 2 hours in the refrigerator for better flavor.
4. Place the marinated chicken thighs in a baking dish and spread them out evenly.
5. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and has an internal temperature of 75°C (165°F).
6. Once cooked, remove from the oven and let it rest for 5 minutes.
7. Garnish with chopped fresh coriander before serving.

Nutrition

• Calories: 390
• Protein: 36 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 7 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Contains spices like turmeric and cumin, known for their anti-inflammatory properties.

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