Tandoori Chicken Breast

Name: Tandoori Chicken Breast
Cuisine: Asian, Indian
Ingredients: 4 large chicken breasts, skinless (approximately 200g each); 50ml vegetable oil; 1/2 tsp caraway seeds (known as royal cumin seeds in India); 25g gram flour; 1/2 tsp rosewater; 1/2 tsp kewra water; 1 tsp ginger-garlic paste; 1/2 tsp chilli powder (yellow); 1/4 tsp ground turmeric; 1/2 lemon, juiced; 6 tbsp Greek-style yoghurt (full-fat); 3 tbsp single cream; 3 pieces of mace; 2 green cardamom pods; 1g saffron, infused in 30ml warm milk for 5 minutes; 200g Greek yogurt (strained); 100g cooked chickpeas, lightly mashed; 1 tbsp chopped mint; 1 small cucumber, grated and water squeezed out; 1 tsp ground cumin; Salt to taste; Pomegranate seeds

8 steps

Updated at: Mon, 28 Apr 2025 06:09:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories460.2 kcal (23%)

Total Fat23 g (33%)

Carbs19.1 g (7%)

Sugars6.2 g (7%)

Protein43.2 g (86%)

Sodium355.3 mg (18%)

Fiber3.7 g (13%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Begin by coating the chicken breasts in all the ingredients for the first marinade and place in the fridge for 30 minutes.

Step 2

Add in all the ingredients for the second marinade, mixing well, then set aside for a further 15 minutes.

Step 3

To cook the chicken, heat the oil in a deep pan or thick wok. Add the caraway seeds – when they start to spit and splutter, add the gram flour, turn the heat down and stir constantly, breaking up any lumps. Continue to cook the flour until it turns golden.

Step 4

Once the flour is golden, add the chicken and sear in the oil until the flour forms a coating (this shouldn't take longer than 5 minutes). Remove the pan from the heat, sprinkle over the rosewater and kewra water, then place the chicken on a tray to cool slightly.

Step 5

Meanwhile, preheat an oven to 200°C/gas mark 6.

Step 6

To finish cooking the chicken, place the breasts into the oven for 15-18 minutes (adjusted for larger chicken pieces). Ensure they reach an internal temperature of 75°C.

Step 7

While the chicken is cooking, prepare the high-protein yogurt raita: Mix the Greek yogurt, chickpeas, mint, cucumber, cumin, and salt together in a bowl and chill until ready to serve.

Step 8

Serve each chicken breast with a portion of the yogurt raita and scatter pomegranate seeds over.