The Health Guru

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Nutrition Info: Tandoori Chicken

Posted on | November 4, 2010 | No Comments

Tandoori Chicken

Tandoori Chicken

Being Deepavali celebrations in Singapore this weekend I thought I’d take a look at a popular Indian Dish – Tandoori Chicken.

Tandoor chicken is made by marinating chicken in a mixture of yoghurt, spices (tumeric, garlic, cumin, coriander, ginger, cardamom, cloves, black pepper, lemon juice, salt) and chilli powder (cayenne) that gives it a distinctive orangey-red colour.

After marinating (overnight in the fridge is best), the chicken is then skewered and cooked in a tandoor which is a brick oven designed to heat and cook very fast.  The meat develops a ‘charcoal / fire’ taste that makes it easily identified to your taste buds.

Of course there are many variations of tandoori chicken – all cuts of the chicken can be used (breast, leg, wing), a whole roasted chicken is even possible and it can also be cooked on a grill if you don’t have a tandoor oven.  (Don’t cheat though and buy a bottled sauce that is loaded with artificial colours, flavours, preservatives, fat, sugar and calories)

Nutrition Information for Tandoori Chicken:

  • Energy:  260 calories  (average per cut of meat)
  • Protein:  30.5 g
  • Carbs:  5.0 g
  • Fat:  13 g

Good quality tandoori marinade has little to no oil or butter and uses the freshest herbs making this quite a healthy choice when glancing over the menu at an Indian restaurant.  It gets the Health Guru tick of approval.

To make this even healthier, choose chicken breasts as they contain less fat than the legs and wings and of course remove the fat!

By choosing tandoori chicken this allows you to still enjoy Indian food that tastes amazing but isn’t going to blow the calorie budget for the day.

Enjoy! Happy Deepavali.

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