Lunch · Indian · 15 min
Tandoori Chicken with Brown Rice and Cucumber Raita
- Calories
- 1588
- Protein
- 67g
- Carbs
- 113g
- Fat
- 99g
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)
Method
- 01In 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.
- 02Add the chicken thighs to the marinade and coat thoroughly. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- 03Preheat your oven to 400°F (200°C) or prepare a grill for medium-high heat.
- 04If 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.
- 05If grilling, place the chicken on the preheated grill and cook for 6-8 minutes per side, until cooked through and grill marks appear.
- 06While 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.
- 07Serve the tandoori chicken with cooked brown rice and a side of cucumber raita.
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