Grilled tandoori chicken with cauliflower rice

Artist's impression of grilled tandoori chicken with cauliflower rice.
Note: Image is an artist's impression.

Enjoy the rich flavours of India in this classic dish with a diabetes-friendly twist. Marinated in aromatic spices and grilled to perfection, the tender tandoori chicken is served alongside a bed of cauliflower rice, creating a balanced and satisfying meal that meets your dietary needs without compromising on taste.

Prep time: 15 minutes (plus marination time)

Baking time: 15 minutes

Serves: 2

Ingredients

For the tandoori chicken:

·      Boneless chicken pieces (preferably breast or thigh), (300g)

·      Plain Greek yogurt (low-fat), (100g)

·      Ginger paste, 15g

·      Garlic paste, 15g

·      Ground cumin, 1 tsp

·      Ground coriander, 1 tsp

·      Paprika, 1 tsp

·      Turmeric, ½ tsp

·      Garam masala, ½ tsp

·      Chili powder (adjust to taste), ½ tsp

·      Salt to taste

·      Juice of half a lemon

·      Fresh cilantro leaves for garnish

For the cauliflower rice:

·      Cauliflower florets, riced (grated finely to resemble rice), (300g)

·      Olive oil, 1 tbsp

·      Cumin seeds, ½ tsp

·      Salt to taste

·      Freshly chopped mint leaves for garnish

Method

1.     In a bowl, combine the yogurt, ginger paste, garlic paste, ground cumin, ground coriander, paprika, turmeric, garam masala, chili powder, salt, and lemon juice to make the marinade.

2.    Cut slits in the chicken pieces to allow the marinade to penetrate. Coat the chicken evenly with the marinade. Cover and refrigerate for at least 1 hour.

3.    Preheat a grill or grill pan over medium-high heat. Lightly grease the grill grates with a small amount of oil to prevent sticking.

4.    Grill the marinated chicken pieces for about 4-5 minutes on each side, or until cooked through and nicely charred. Cooking time may vary based on the thickness of the chicken. Make sure the internal temperature of the chicken reaches 75°C (165°F).

5.    While the chicken is grilling, prepare the cauliflower rice. Heat olive oil in a pan over medium heat. Add cumin seeds and let them sizzle.

6.    Add the riced cauliflower to the pan. Sauté for 3-4 minutes until the cauliflower is tender but not mushy. Season with salt to taste.

7.    Serve the grilled tandoori chicken on a bed of cauliflower rice. Garnish with fresh cilantro leaves and chopped mint leaves.

Nutritional information

Per serving:

Calories - 300kcal

Carbs - 10g

Proteins - 40g

Fiber - 3g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly grilled tandoori chicken with cauliflower rice recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

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