lunch

Tandoori Chicken with Brown Rice and Cucumber Raita

Name: Tandoori Chicken with Brown Rice and Cucumber Raita
Ingredients: 7 oz (198 g) Boneless, skinless chicken thighs; 3 tbsp (45 g) Plain non-fat Greek yogurt; 1 tbsp (15 g) Lemon juice; 1 tsp (3 g) Garlic, minced; 1 tsp (3 g) Ginger, grated; 1 tsp (2 g) Garam masala; 1 tsp (2 g) Turmeric powder; 1 tsp (2 g) Cumin powder; 1 tsp (2 g) Coriander powder; 1/2 tsp (1 g) Cayenne pepper; 1/2 tsp (3 g) Salt; 1 tbsp (15 g) Olive oil; 3.5 oz (100 g) Cooked brown rice; 1/4 cup (60 g) Plain non-fat Greek yogurt (for raita); 1/4 cup (30 g) Cucumber, grated and squeezed dry; 1 tsp (1 g) Fresh mint, chopped; pinch Salt (for raita)

Nutrition

1588

kcal

Calories

Protein

113.3

Carbs

99.3

Fat

AI Insight

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Ingredients(17)

Boneless, skinless chicken thighs7 oz (198 g)

Plain non-fat Greek yogurt3 tbsp (45 g)

Lemon juice1 tbsp (15 g)

Garlic, minced1 tsp (3 g)

Ginger, grated1 tsp (3 g)

Garam masala1 tsp (2 g)

Turmeric powder1 tsp (2 g)

Cumin powder1 tsp (2 g)

Coriander powder1 tsp (2 g)

Cayenne pepper1/2 tsp (1 g)

Salt1/2 tsp (3 g)

Olive oil1 tbsp (15 g)

Cooked brown rice3.5 oz (100 g)

Plain non-fat Greek yogurt (for raita)1/4 cup (60 g)

Cucumber, grated and squeezed dry1/4 cup (30 g)

Fresh mint, chopped1 tsp (1 g)

Salt (for raita)pinch

Instructions

In a bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, garam masala, turmeric, cumin, coriander, cayenne pepper, and salt. Mix well to form a marinade.

Add the chicken thighs to the marinade and coat thoroughly. Cover and refrigerate for at least 30 minutes, or up to 4 hours.

Preheat your oven to 400°F (200°C) or prepare a grill for medium-high heat.

If baking, arrange the marinated chicken on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until cooked through and slightly charred, flipping halfway.

If grilling, place the chicken on the preheated grill and cook for 6-8 minutes per side, until cooked through and grill marks appear.

While the chicken is cooking, prepare the cucumber raita. In a small bowl, combine the Greek yogurt, grated cucumber, chopped mint, and a pinch of salt. Stir well.

Serve the tandoori chicken with cooked brown rice and a side of cucumber raita.