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Tandoori-Spiced Chicken Recipe

Looking for an easy Tandoori-Spiced Chicken recipe? Learn how to make Tandoori-Spiced Chicken using healthy ingredients.


Submitted by fujiq

Makes 5 servings



Grilled chicken breasts; one serving is 1 1/2 breast tenderloins

Recipe Ingredients for Tandoori-Spiced Chicken

1 clove of garlic
1 1/2 teaspoons kosher salt
1 tsp cayenne pepper
1/3 cup low-fat plain yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated ginger
1 1/2 teaspoons coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves
3/4 lb boneless, skinless chicken breast

Recipe Directions for Tandoori-Spiced Chicken

  1. Mince garlic with salt and mash to a paste. Wearing protective gloves, mince chile (including seeds for a spicier paste) and in a bowl stir together with garlic paste and remaining spice paste ingredients.

  2. Make 3 diagonal cuts about 1/4 inch deep in each chicken breast and rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature.

  3. Preheat broiler and line broiler pan with foil. Halve onion through root end and reserve 1 half for sauce. Thinly slice remaining onion half, separating layers, and in a small bowl soak onion slices in ice water to cover while broiling chicken.

  4. Arrange chicken without crowding on rack of broiler pan. Brush chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken until lightly browned and just cooked through, about 6 minutes more.

Categories

Chicken, Main Dish, Indian

Nutrition Facts
Serving Size 91.9g
Amount Per Serving
Calories
131
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
59mg
20%
Sodium
761mg
32%
Potassium
252mg
7%
Total Carbohydrates
2.8g
1%
Dietary Fiber
0.4g
2%
Sugars
1.3g
Protein
22.2g
Vitamin A 4% Vitamin C 4%
Calcium 5% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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