Tandoori chicken is a popular dish from Indian cuisine that is slowly cooked in clay ovens called tandoors. It is marinated in a mixture of yogurt and spices, which gives it a distinctive red color and tangy flavor. Two tablespoons (8 g) of tandoori chicken approximately contains 20 calories.

Apart from being a delicious dish, tandoori chicken is also known for its nutritional value. It is a great source of protein, vitamins, and minerals. The marinated chicken is also low in fat and carbs.

In this article, we'll explore everything you need to know about tandoori chicken, including its ingredients, nutritional benefits, cooking methods, and some appetizing recipes you can try at home.

What is Tandoori Chicken?

Tandoori chicken is a traditional Indian dish that is made by marinating chicken in a mixture of yogurt and spicy seasonings, such as garam masala, turmeric, and cumin. The marinated chicken is then cooked in a tandoor oven, which gives it a smoky and charred flavor. Tandoori chicken is a staple in Indian cuisine and is often served as a main course with rice or naan bread. It can also be used as a topping for salads or in wraps and sandwiches. While tandoori chicken is traditionally made in a clay tandoor oven, it can also be prepared using a grill or oven at home.

How Many Calories are in 2 tbsp Tandoori Chicken?

Two tablespoons (8 g) of tandoori chicken contains approximately 20 calories. However, the caloric content may vary depending on the recipe and preparation method. While tandoori chicken is relatively low in calories, it is important to monitor portion sizes as it is often served with high calorie accompaniments such as rice, bread, and sauces.

Is Tandoori Chicken Healthy?

Tandoori chicken is a healthy dish that is packed with nutrients. It is a great source of protein which helps in building and maintaining muscle mass. The marinade used in tandoori chicken also contains beneficial spices such as turmeric, cumin and coriander that have anti-inflammatory properties. However, certain preparations of tandoori chicken can be high in sodium, fat and calories. It is important to be mindful of portion sizes and avoid high calorie accompaniments when consuming this dish.

What are the Ingredients in Tandoori Chicken?

The main ingredients in tandoori chicken are bone-in chicken pieces, yogurt, and a blend of spices. The spices commonly used in the marinade include garam masala, turmeric, cumin, coriander, and cayenne pepper. Other flavorings such as garlic and ginger may also be added. Some recipes may call for additional ingredients such as lemon juice, paprika, or food coloring to achieve the signature red color.

How is Tandoori Chicken Made?

To make tandoori chicken, the chicken is first cleaned, and small cuts are made on the surface to allow the marinade to penetrate. The chicken is then marinated overnight in a mixture of yogurt and spices, which tenderizes the meat and infuses it with flavor. The chicken is then traditionally cooked in a tandoor oven, which is a cylindrical clay oven that is heated with charcoal or wood. For home cooking, the chicken can be grilled or baked in an oven.

What are Some Recipes with Tandoori Chicken?

Tandoori chicken can be used in a variety of recipes such as salads, wraps, sandwiches and curries. Here are a few recipe ideas to try:

• Tandoori chicken salad: Combine tandoori chicken with mixed greens, cherry tomatoes, cucumber, and a lemon and olive oil dressing.
• Tandoori chicken wrap: Spread hummus on a tortilla and add tandoori chicken, lettuce, and tomato. Roll up and enjoy.
• Tandoori chicken curry: Simmer tandoori chicken in a tomato-based curry sauce and serve with rice or naan bread.

What are the Nutritional Benefits of Tandoori Chicken?

Tandoori chicken is a rich source of protein, which helps in building and repairing muscles. The marinade used in tandoori chicken consists of spices such as turmeric and cumin that have anti-inflammatory and antioxidant properties, which can help reduce the risk of chronic diseases such as cancer, heart disease and Alzheimer's. Tandoori chicken is also low in fat and carbohydrates, making it a healthier alternative to other chicken preparations that may be high in calories and unhealthy fats.

How Can You Serve Tandoori Chicken?

Tandoori chicken is often served as a main course with rice or naan bread. It can also be used as a topping for salads or in wraps and sandwiches. For a complete meal, pair tandoori chicken with a side of vegetables or a fresh salad. To elevate the flavor of tandoori chicken, you can serve it with a cooling raita, which is a yogurt-based sauce that helps balance the spiciness of the dish.

How Many Servings are in a Typical Recipe for Tandoori Chicken?

The number of servings in a typical recipe for tandoori chicken will depend on the amount of chicken used and the portion size. A recipe that uses 4-5 chicken thighs or drumsticks can serve 4-6 people, while a recipe that uses only 2-3 chicken breasts may only serve 2-3 people. It is important to monitor portion sizes when consuming tandoori chicken as it is often served with high-calorie accompaniments such as rice, bread, and sauces.

Does Tandoori Chicken Have any Side Effects?

Tandoori chicken is generally safe to consume for most people. However, certain preparations of tandoori chicken may be high in sodium, which can be harmful for individuals who are on low-sodium diets. Additionally, individuals who are lactose intolerant may want to avoid tandoori chicken as it contains yogurt, which is a dairy product.