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Chicken Tandoori with Broccoli Rice

You can easily make this low-carb tandoori chicken with broccoli rice yourself without ready-made packages or bags. A pack of Knorr or Honig tandoori is handy to use when you're short on time, but often contains unnecessary added sugar and salt.

That's why we made our chicken tandoori from scratch this time. All you need are a few jars of herbs and some basic ingredients. We marinated the chicken in a spicy yogurt marinade and then fried it in the frying pan. The marinade keeps the chicken tender and creates a nice creamy sauce with a spicy taste.

We served the tandoori chicken with a portion of ready-to-eat broccoli rice. As a result, a serving contains only 9.8 g of carbohydrates! Tips: With this recipe you can make tandoori chicken with broccoli rice for two people.

You can scale the recipe to 4 or 6 servings by clicking the scale button in the recipe. You can add extra vegetables to the sauce or replace the broccoli rice with cauliflower rice. The tandoori chicken can be kept in the refrigerator for up to 2 days after preparation.

I hope you like it! Check out our other low-carb dinner dishes for more inspiration.

Ingredients

300 gr chicken cubes

150 gr Greek yogurt, 10% fat

2 cm ginger, grated

1 clove garlic, crushed

1/2 tsp cinnamon

1/2 tsp cayenne pepper

1 tsp turmeric

1/2 tsp ground coriander

1 tsp cumin powder

2 tbsp tomato puree

salt and pepper to taste

2 tbsp olive oil

1 onion

1/2 red bell pepper

400 gr broccoli rice

Optional: crème frache

Preparation method

In a large bowl, combine the chicken cubes, grated ginger, crushed garlic, Greek yogurt, cinnamon, cayenn pepper, turmeric, coriander, cumin powder, tomato paste, salt and pepper.

Cover the bowl or with cling film and let the marinade rest in the fridge for at least 1 hour. Cut the onion and red pepper into small pieces and heat a tablespoon of olive oil in a frying pan.

Add the sliced ‚Äč‚Äčonion and bell pepper to the pan and cook until the onion begins to brown. Then add the marinated chicken and marinade to the pan and lower the heat.

Bake the chicken for about 15-20 minutes. When the chicken is cooked, take another frying pan and heat a tablespoon of olive oil. Add the broccoli rice to the pan and stir fry within 2-3 minutes.

Divide the broccoli rice and the tandoori chicken between two plates. Serve with a portion of crème frache, if desired. Enjoy your meal!

Nutritional values

Serving Size: 1/2 of Total

Calories: 435

Fat: 21.3

Carbs: 9.8

Fiber: 7.5

Protein: 46.5

Prep time: 70

Cooking time: 35

Total time: 105

Servings: 2 servings

Category: Main course

Cuisine: Indian


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