Tandoori Recipe: A Delicious And Healthy Indian Dish
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Tandoori Chicken Authentic Recipe TasteAtlas from www.tasteatlas.com
Introduction
Tandoori is a popular Indian dish that is cooked in a clay oven called a tandoor. The dish is marinated in a mixture of spices and yogurt, giving it a unique flavor and tenderness. Tandoori can be made with different types of meat, such as chicken, lamb, and fish. It is a healthy dish that is low in fat and high in protein, making it a great option for those who are health-conscious.
Ingredients
To make tandoori, you will need the following ingredients:
1 lb of boneless chicken
1 cup of plain yogurt
2 tbsp of lemon juice
2 tbsp of paprika
1 tbsp of ground cumin
1 tsp of ground ginger
1 tsp of ground coriander
1 tsp of turmeric
1 tsp of salt
1/4 tsp of cayenne pepper
2 cloves of garlic, minced
1 inch of ginger, grated
1 tbsp of vegetable oil
Instructions
Here are the steps to make tandoori:
Cut the chicken into bite-sized pieces and set aside.
In a large bowl, mix together the yogurt, lemon juice, paprika, cumin, ginger, coriander, turmeric, salt, cayenne pepper, garlic, and grated ginger.
Add the chicken to the bowl and coat it well with the marinade.
Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
Preheat the oven to 450°F.
Line a baking sheet with aluminum foil and lightly grease it with vegetable oil.
Remove the chicken from the marinade and place it on the baking sheet.
Bake the chicken for 20-25 minutes or until it is cooked through and lightly browned.
Serve hot with naan bread or rice.
Nutrition
Tandoori is a healthy dish that is low in fat and high in protein. One serving of tandoori chicken contains approximately:
Calories: 230
Protein: 29g
Carbohydrates: 7g
Fat: 9g
Fiber: 2g
Sugar: 4g
Variations
Tandoori can be made with different types of meat, such as lamb or fish. You can also add vegetables, such as onions, peppers, and tomatoes, to the marinade for a vegetarian option. If you prefer a spicier flavor, you can increase the amount of cayenne pepper or add chili powder. Tandoori can also be served with a side of raita, a yogurt-based dip that is flavored with cucumbers and spices.
Conclusion
Tandoori is a delicious and healthy dish that is easy to make at home. With a few simple ingredients and some marinating time, you can enjoy this flavorful Indian dish in the comfort of your own kitchen. Whether you prefer chicken, lamb, or fish, tandoori is a great option for a healthy and satisfying meal.
