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Grilled Tandoori Chicken with Turmeric Cauliflower Rice

Authors
  • avatar
    Name
    ChefPandas
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🍽️ Recipe Overview

  • Cuisine : Indian
  • Dietary : Low-Carb, High-Protein
  • Difficulty : Easy
  • Cooking Method : Grill
  • Preparation Time : 20 minutes
  • Cooking Time : 25 minutes
  • Serving : 3

👨‍🍳 Chef's Notes

Grilling the chicken adds a smoky flavor that beautifully complements the aromatic tandoori spices. The turmeric cauliflower rice offers a healthy twist to the traditional carb-heavy rice, making this dish both delicious and nutritious.

⭐ Why This Recipe Works

Marinating the chicken in yogurt and tandoori spices tenderizes the meat while infusing it with bold flavors. Pairing it with turmeric cauliflower rice not only reduces carbs but also adds a pop of color and earthy taste that complements the dish perfectly.

🧾 Ingredients

  • 500g Chicken Breast, boneless, skinless (17.6 oz)
  • 1 cup Yogurt (240g)
  • 3 tbsp Tandoori Spice Mix
  • 1 head Cauliflower, grated
  • 1 tsp Turmeric
  • Salt and Pepper to taste
  • Fresh Cilantro, for garnish

🔪 Preparation

  1. In a bowl, combine yogurt and tandoori spice mix to make the marinade.
  2. Cut the chicken breast into cubes and coat them with the marinade. Let it marinate for at least 1 hour.
  3. Grate the cauliflower to rice-like consistency and mix in turmeric, salt, and pepper.

🥘 Cooking Instructions

  1. Preheat the grill to medium-high heat.
  2. Thread the marinated chicken pieces onto skewers and grill for 10-12 minutes, turning occasionally until cooked through.
  3. While the chicken is grilling, heat a pan over medium heat and sauté the turmeric cauliflower rice for 5-7 minutes until tender.
  4. Serve the grilled tandoori chicken over the turmeric cauliflower rice, garnish with fresh cilantro, and enjoy!

⏱️ Timing Breakdown

  • Preparation: 15 minutes
  • Marinating: 1 hour
  • Grilling Chicken: 10-12 minutes
  • Cooking Cauliflower Rice: 5-7 minutes

📊 Nutrition Facts

  • Calories: 315 kcal
  • Protein: 44g
  • Carbohydrates: 10g
  • Fat: 10g
  • Fiber: 4g

🔄 Variations & Substitutions

  • Vegetarian Option : Substitute chicken with paneer or tofu marinated in the tandoori spices.
  • Gluten-Free : Ensure the tandoori spice mix is gluten-free certified.
  • Vegan : Replace chicken with marinated tempeh and use dairy-free yogurt in the marinade.

💡 Pro Tips

  • Soak the skewers in water for 30 minutes before grilling to prevent them from burning.
  • If using wooden skewers, remember to oil them before threading the chicken to prevent sticking.
  • For a smokier flavor, consider adding a handful of soaked wood chips to the grill.

🌡️ Storage Instructions

  • Store any leftover chicken and cauliflower rice separately in airtight containers in the refrigerator for up to 3 days.
  • Reheat in the microwave or on a stovetop until heated through before serving.

Remember to savor the vibrant colors, the tender chicken, and the fragrant spices in each bite of this grilled tandoori chicken with turmeric cauliflower rice. Enjoy this low-carb, high-protein meal that brings the essence of Indian cuisine to your table.