Tandoori Chicken with Rice
Healthy, because
Even smarter
Nutritional values
The classic of Indian cuisine requires yoghurt and lots of spices. The pungent substances and essential oils from ginger ensure that the circulation is stimulated and the blood flow improves throughout the body. In addition, chilli pepper with its capsaicin stimulates the metabolism and thus supports fat burning. And with the caraway seeds, digestion is improved.
You can buy the spices for Tandoori Chicken in well-assorted supermarkets, organic food stores or health food shops. Ghee can easily be replaced by clarified butter - in principle, both are the same. Butter is the starting product for ghee and clarified butter, later water and milk components were removed from the butter.
(Percentage of daily recommendation)
| Calorie | 697 cal. | (33 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 200.2 μg | (334 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 33.9 mg | (283 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,288 mg | (32 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 452 mg | |||
| Cholesterol | 183 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 garlic cloves
- 1 pc fresh ginger (about 2 cm)
- 1 Tbsp olive oil
- 1 Tbsp ground paprika
- 2 Tbsps honey
- 1 tsp Cumin
- 1 generous pinch ground Mace
- ¼ tsp Turmeric
- 300 grams Natural yogurt
- 1 whole Lime (zested and juiced)
- salt
- black peppers
- 4 skinless Chicken breasts (each about 150 grams)
- 1 Red chili pepper
- 1 onion
- 2 Tbsps Ghee (or butter)
- 2 Cardamom
- 2 cloves
- ½ tsp Garam Masala
- 4 Tomatoes
- 150 milliliters Whipped cream
- 200 grams Basmati rice
- ½ tsp sweet ground paprika
- 200 grams baby Spinach
Preparation steps
Peel the garlic and the ginger and finely chop.
Mix both with the oil, paprika, honey, cumin, mace, turmeric, yogurt, lime juice and zest, salt and pepper in a bowl. Rinse the chicken breasts, pat dry, cut into large pieces, place in a baking dish and rub with the marinade. Cover with aluminum foil and let marinate at least overnight in the refrigerator.
Rinse the chile pepper, cut in half lengthwise, scrape out the seeds and cut into small cubes. Peel the onion and cut into pieces. Remove the meat from the marinade and slightly drain. Heat the Gghee in a large frying pan and saute the pieces of chicken 4 minutes. Remove and set aside. Add the cardamom with the cloves and saute with the onion and chile in the pot. Sprinkle with garam masala. Rinse the tomatoes, core, cut into small cubes and add to the cream. Season with a little salt, cover and simmer about 20 minutes.
Cook the rice in about 400 ml (approximately 1 2/3 cups) of boiling salted water until al dente. Pick through the spinach, rinse and spin dry.
Remove the cloves and cardamom pods. Add the chicken and simmer about 5 minutes. Then season with salt and paprika. Mix the cooked rice and half of the spinach into the chicken. Arrange on plates and serve sprinkled with the remaining spinach.
