Tandoori Quail

Tandoori Quail is a succulent, smoky dish that combines the richness of quail with a blend of aromatic spices, making it a flavorful and healthy option for BBQ lovers. Marinated in yogurt and spices, it offers a unique taste that is both tender and full of character.

Ingredients

• Quail - 2 whole (approximately 250g each)
• Plain yogurt - 100g
• Lemon juice - 2 tablespoons
• Garlic paste - 1 tablespoon
• Ginger paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Oil - 1 tablespoon
• Fresh coriander (for garnish) - a handful

Steps

1. In a bowl, mix the yogurt, lemon juice, garlic paste, ginger paste, garam masala, cumin powder, coriander powder, paprika, turmeric powder, salt, black pepper, and oil to create a marinade.
2. Clean and pat dry the quails, then make shallow cuts on the skin to help the marinade penetrate.
3. Coat the quails thoroughly with the marinade, cover, and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
4. Preheat the grill or tandoor to medium-high heat.
5. Place the marinated quails on the grill, cooking for about 15-20 minutes, turning occasionally until they are cooked through and have a nice char.
6. Once cooked, remove from the grill and let them rest for a few minutes.
7. Garnish with fresh coriander and serve hot with lemon wedges.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 140 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in vitamins and minerals from the spices and yogurt, promoting overall health.

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