Indian · dinner
Oven Tandoori Chicken
Video by Chef Ranveer Brar on YouTube · Open on YouTube
- Low carb (3.4 g net carbs) but not keto: 45% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Skinless chicken marinated in hung curd and spices and baked, not fried: a serve gives about 40 g of protein and is rich in selenium, vitamin B6 and B12, with only about a tablespoon of oil for the whole bird.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Cut the skinless chicken in half. Make light ¼-inch slits in the breast and deeper slits in the legs. Rub with salt, the ginger-garlic paste and ½ tsp lime juice and leave 1 hour in the fridge (or up to 12 hours). 1:11
- In a bowl mix the mustard oil, degi chilli powder, crushed shahi jeera, cardamom, cinnamon, black pepper and coriander powder. 5:09
- Beat in the hung curd and the mashed soft cheese, then ½ tsp lime juice, salt and the roasted gram flour, which helps the marinade cling. 6:54
- Coat the chicken halves thoroughly in the second marinade, lay them on a greased tray and leave for at least 2 hours. 9:00
- Bake at 170°C for about 35 minutes, then check that the chicken is cooked through. 10:41
- Serve with green chutney and raita. 11:20
Tip. Time includes 3 hours of marinating; the first marinade can go overnight in the fridge. Halving the bird helps it cook evenly. Chicken size is our estimate, as the cook gives no weight.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 48%
- Fat 48%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High67%
37 µg a serve, mostly from chicken thigh (49%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High41%
0.7 mg a serve, mostly from skinless chicken (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High36%
0.9 µg a serve, mostly from chicken thigh (52%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High32%
0.5 g a serve, mostly from mustard oil (59%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High26%
2.9 mg a serve, mostly from chicken thigh (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source15%
2.7 mg a serve, mostly from chicken thigh (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source15%
2.2 mg a serve, mostly from degi red chilli powder (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source14%
125 µg a serve, mostly from degi red chilli powder (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source12%
50 mg a serve, mostly from chicken thigh (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
500 mg a serve, mostly from chicken thigh (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin K8%
10 µg a serve, mostly from chicken thigh (32%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium5%
69 mg a serve, mostly from hung curd (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate5%
18 µg a serve, mostly from chicken thigh (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C1%
0.6 mg a serve, mostly from lime juice (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.1 µg a serve, mostly from chicken thigh (52%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Ranveer Brar; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.