Tandoori Chicken With Garlic Spinach

May 25, 2023May 25, 20230 1
Tandoori Chicken With Garlic Spinach - A delicious spicy Indian dish
in Main

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/3 cup tandoori paste
1 teaspoon ground cumin
1 tablespoon lemon juice
400 g low-fat yogurt
1 1/2 garlic cloves , crushed
800 g chicken thigh fillets , skinned and cubed
2 teaspoons olive oil
3 small onions , thickly sliced
1/4 cup water
300 g baby spinach leaves
1 cup coriander leaves ( cilantro )
lemon wedge
mango chutney

Nutrision Information

Servings Per Recipe
4
Calories
382
Sugar
8g
Fat
12g
Tandoori chicken is a popular Indian dish that is marinated in spices and yogurt before being grilled in a tandoor oven. The dish is named after the oven in which it is cooked. It is typically served with naan bread and a side of raita, a yogurt-based sauce. This recipe puts a spin on the traditional dish by cooking the chicken in the oven and serving it with garlic spinach for a healthy twist. This dish is perfect for those who enjoy spicy food and are looking for a healthy alternative to traditional Indian cooking.

Instructions

1.In a bowl, combine the tandoori paste, cumin, lemon juice, yogurt and half of the garlic to make a marinade.
2.Add the chicken to the marinade and stir to coat. Cover the bowl and refrigerate for at least 1 hour or overnight.
3.Preheat the oven to 200°C/180°C fan forced. Line a large baking dish with baking paper.
4.Add the olive oil, remaining garlic cloves and sliced onions to the baking dish and toss to coat. Add the marinated chicken and water and toss to combine.
5.Bake for 25-30 minutes or until the chicken is cooked through and the onions are caramelised.
6.In the meantime, put a pan over medium-high heat and add a splash of oil. Add the baby spinach and cook for 1-2 minutes or until wilted. Remove from heat and stir through the coriander.
7.Serve the tandoori chicken with garlic spinach, lemon wedges and mango chutney.

PROS

Tandoori chicken is packed with flavor and spices, making it a standout dish in Indian cuisine.

This dish is high in protein, low in fat, and filled with essential vitamins and minerals.

Spinach is packed with iron and other nutrients, making it a nutrient-dense addition to the meal.

CONS

Tandoori chicken is typically cooked in a tandoor oven, but this recipe uses a regular oven which might affect its authenticity.

This dish is often made with chicken legs or wings, but this recipe uses chicken thigh which has slightly more fat.

HEALTH & BENEFITS

Tandoori chicken is a good source of protein which helps repair muscle tissue and is essential for growth and development.
The spices in the tandoori paste have antioxidant properties that help reduce inflammation and boost immunity.
Garlic is known for its immune-boosting properties and spinach is high in iron, which is important for healthy blood cells.

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