Tandoori chicken is a popular dish from the state of Punjab. It combines marinated chicken with a medley of vegetables to give you a nutritious and wholesome meal. While the traditional recipe makes a generous use of spices and oil, we have come up with an equally delicious yet diabetes-friendly version of your favourite recipe.
Here is a basic and delectable recipe to get you started-
Managing Diabetes With Tandoori Chicken and Healthy Veggies
This diabetes-friendly Tandoori Chicken recipe makes use of readily-available ingredients and can be made without any hassle. Check out the recipe below-
Preparation Time – 60 minutes
Cooking Time – 20 minutes
Serves – 8 portions
- Chicken (Preferably Breast) 8 portions
- Low Fat Curd 50 gms
- Cumin powder 2 gm
- Degi Mirch 5 gm
- Salt to taste
- Lemon Juice 1 tbsp
- Rapeseed oil/ mustard Oil 20 ml
- Shallots/ madras onion 80 gm
- Red/Yellow bell peppers 20 gm
- Ginger Garlic paste 1 tsp
- Broccoli 80 gm
- Marinate the chicken in a mixture of ginger-garlic paste, mustard oil, salt, lemon juice, and degi mirch powder. Allow it to marinate overnight or for at least 30 minutes.
- Cut all the vegetables into uniform one-inch cubes.
- Whisk the curd with the remaining spices and add to the marinated chicken for 30 more minutes (preferably for 2 hours).
- Add the prepared vegetables to this marinated mixture.
- Cook the chicken on a charcoal grill or oven till the chicken is thoroughly cooked.
- If a grill or oven is unavailable, cook on a non-stick or cast iron pan/ tawa on medium heat until charred lightly and cooked.
- To impart a smoky flavour, use the dhungar method: Burn a piece of charcoal and place it in a small metal bowl. Position the bowl within the marinated chicken.
- Add a spoonful of ghee to the charcoal, and as soon as the smoke starts coming out, cover the utensil for 10-15 minutes.
BeatO Food Lab Nutrition Information
Chicken breast is an excellent source of vitamin B12 and high quality protein. This recipe is also low in carbs. The grilled vegetables add other nutrients and fibre to make this a fully balanced meal. This is a delicious and healthy complete meal which can be served with a chutney or dip. Do not add any roti or rice with this meal.
If you have any doubts about whether or not you should include this meal in your diabetes diet, you should always speak to your doctor or BeatO health coach. Also, you can do a quick sugar check before and after having your meal, it will help you in assessing how a particular food item can affect your blood glucose levels.
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