Tandoori Chicken
By Joe
Source: Serious Eats — Michael Harlan Turkell, Broiled Tandoori-Style Chicken With Almonds and Couscous.
A broiled tandoori-style chicken with almonds and couscous recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Bake. Mix yogurt, 1 ounce (30ml) lemon juice, and tandoori spices in a mixing bowl. Add salt till it tastes right. In a plastic zipper-top bag, mix chicken and yogurt mixture and mix well to coat. Marinate in the fridge for at least 1 hour plus up to 8 hours. Turn on broiler plus set oven rack around 15 cm from broiler element. In a big cast iron or stainless steel skillet, toast this almonds under the broiler till a little browned, around 2 minutes (check often as broilers can vary considerably). Take out almonds from the pan plus set them aside. Scrape chicken and yogurt marinade in the same skillet. Broil, turning once, till chicken is browned on both sides plus just cooked through, around 6 minutes per side (again, check often as broilers vary). Remove chicken pieces from the skillet and keep to one side in a warm put using a slotted spoon. Scrape yogurt mixture off the skillet in a heatproof measuring cup. Mix in enough water in order in order to bring the total volume up to 1 cup if needed. Return of the yogurt mixture to (1 cup) the skillet and broil till boiling, around 2 minutes. Tip in the couscous to the skillet, strew dates on top plus cover skillet to let couscous to steam in the hot liquid for a period of 5 minutes. Uncover. Either directly in this skillet or in one serving bowl, toss couscous using half the toasted almonds, half the parsley, plus the leftover lemon juice. Top using the chicken, garnish with the leftover almonds and parsley, and serve.
Storage
Keep covered in the fridge and use within a few days.
Why this label?
33.2 g protein for 458 kcal = 7.2 g per 100 kcal, so protein gives about 29% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low salt: 0.2 g salt per 100 g (limit ≤ 0.3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 175 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.4 g per serving
0.8 % of the 50 g daily maximum · 1.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- baking tin or tray
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 458 kcal |
| Protein | 33.2 g |
| Carbohydrate | 47 g |
| of which sugars | 12.1 g |
| of which free sugars | 0.4 g |
| Fat | 15.8 g |
| of which saturates | 3.2 g |
| Fibre | 6 g |
| Salt | 0.35 g |
Protein per 100 kcal
7.2 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
