Tandoori Chicken

Number of Servings: 4 (304g)
Active Time: 30 min.
Total Time: 1 hour
Tandoori Chicken

The tasty marinade is the key to this recipe, but don’t limit yourself to plain chicken in using it! Indian spice combinations work very well with vegetables as well. Serve with brown rice for a side of filling whole grains to round out your meal.

Ingredients

  • 1½ Tbsp. sunflower oil, divided
  • 1½ cups onion, diced
  • 3 cloves garlic, thinly sliced
  • ½ tsp. cardamom
  • ½ tsp. cayenne pepper
  • ⅓ tsp. turmeric
  • ¼ tsp. cumin
  • ¼ tsp. mace
  • ⅛ tsp. dry mustard
  • ⅛ tsp. cinnamon
  • ⅛ tsp. nutmeg
  • ⅛ tsp. pepper
  • 1 tsp. salt
  • 1½ tsp. lime juice
  • 1½ Tbsp. low-fat coconut milk
  • 2 lbs. boneless, skinless chicken breasts

Directions

  1. In a medium skillet, heat two-thirds of the oil over medium heat. Add the onion, garlic, and spices, stirring to combine. Turn the heat to low and cook until the onion is translucent (5-8 minutes).
  2. Combine the onion mixture, coconut milk, and lime juice in a blender or food processor. Blend until smooth.
  3. Cover the chicken with the sauce and transfer to the refrigerator to marinate (30 minutes – 8 hours).
  4. Preheat a grill or broiler to high. Grill or broil the chicken until it reaches a minimum internal temperature of 165ºF, turning halfway through (15 minutes total). Serve immediately.

Nutrition Facts

4 servings per container

Serving Size 304g

Amount per serving
Calories 355
% Daily Value*
Total Fat 11.5g 15%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 4.5g
Cholesterol 166mg 55%
Sodium 685mg 30%
Total Carbohydrate 7g 3%
Dietary Fiber 1.5g 4%
Total Sugars 3g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 52g
Vitamin D 0mcg 0%
Calcium 34.2mg 2%
Iron 1.2mg 6%
Potassium 870mg 20%
Vitamin A 25.3mcg 2%
Vitamin C 6mg 6%
Vitamin E 3.5mg 20%
Vitamin K 0.9mcg 0%
Thiamin 0.3mg 15%
Riboflavin 0.4mg 30%
Niacin 32.8mg 210%
Vitamin B6 2mg 110%
Folate 32.6mcg 8%
Vitamin B12 0.5mcg 20%
Biotin 2.1mcg 6%
Chloride 15mg 0%
Pantothenate 3.5mg 60%
Phosphorus 506.8mg 40%
Iodine 1.2mcg 0%
Magnesium 72.2mg 15%
Zinc 1.7mg 20%
Selenium 52.5mcg 100%
Copper 0.1mg 10%
Manganese 0.3mg 15%
Chromium 0mcg 0%
Molybdenum 3mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Chicken Breast, Onion, Lite Coconut Milk (water, Coconut Milk, Guar Gum), Sunflower Oil, Garlic, Lime Juice, Salt, Cardamom, Cayenne Pepper, Turmeric, Cumin, Ground Mace, Ground Cinnamon, Black Pepper, Ground Nutmeg, Mustard Seeds.

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