Tandoori Chicken

Tandoori Chicken is a flavorful dish marinated in a blend of spices and yogurt, then grilled to perfection, offering a smoky aroma and vibrant color. This low-carb version maintains the authentic taste while being suitable for a healthy lunch option.

Ingredients

• Chicken thighs - 400 grams
• Plain Greek yogurt - 100 grams
• Lemon juice - 1 tablespoon
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cilantro (for garnish) - a handful

Steps

1. In a bowl, mix the Greek yogurt, lemon juice, ginger paste, garlic paste, ground cumin, ground coriander, paprika, turmeric powder, 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 more flavor.
3. Preheat the grill or oven to 200°C (400°F). If using a grill, lightly oil the grates to prevent sticking.
4. Remove the chicken from the marinade and shake off excess marinade. Place the chicken on the grill or a baking sheet if using the oven.
5. Grill the chicken for about 20-25 minutes, turning occasionally, until the internal temperature reaches 75°C (165°F) and the chicken is nicely charred.
6. Let the chicken rest for 5 minutes before serving. Garnish with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 5 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein, aiding muscle growth and repair.
• Rich in spices that may have anti-inflammatory properties.

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