Tandoori Chicken - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.
Nutritional analysis per serving: Calories 355; Total Fat 11.5g (15% Daily Value); Saturated Fat 2g (10% DV); Trans Fat 0g; Cholesterol 166mg (55% DV); Sodium 685mg (30% DV); Total Carbohydrate 7g (3% DV); Dietary Fiber 1.5g (4% DV); Total Sugars 3g; Includes 0g Added Sugars (0% DV); Protein 52g; Vitamin D 0% DV; Calcium 2% DV; Iron 6% DV; Potassium 20% DV; Niacin 210% DV; Vitamin B6 110% DV; Selenium 100% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/tandoori-chicken/
© 2022 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796