This Tandoori Chicken Recipe Proves You Can Eat Indian Food on the Keto Diet

This Tandoori Chicken Recipe Proves You Can Eat Indian Food on the Keto Diet

Surprised to locate a tandoori hen recipe that is keto-helpful? You love to sop up the sauce with basmati rice and a hunk of naan—both common keto no-nos—but you would not pass up those people starchy carbs in this rendition of the Indian restaurant basic. Chopped cauliflower, garlic, lemon zest, garam masala, chopped pecans, and coconut oil conspire to make the enjoyable foundation of this keto evening meal dish.

Oh, and the rooster. Marinated in yogurt and spices right away, the hen legs roast up to the delicious tandoori flavor you might be applied to. And you never require to make investments in a tandoor oven to mimic the regular consequence. Just pop this rooster in the oven and get prepared for a tasty food.

984 calories, 73 g extra fat (27 g saturated fat), 1,101 mg sodium, 22 g carbs (6 g fiber, 7 g sugar), 62 g protein

Helps make 2 servings


1 lemon
2 rooster hindquarters or 4 rooster legs
1/2 cup plain entire-milk yogurt
1 Tbsp grated contemporary ginger
3 cloves garlic, minced
1 Tbsp plus 1 tsp garam masala
1/2 tsp chili powder
1 tsp sea salt
2 Tbsp coconut oil or ghee, melted
2 cups cauliflower florets
2 Tbsp coarsely chopped pecans
1 Tbsp chopped fresh new basil

How to Make It

1. Season and prepare dinner the chicken. Zest and juice lemon. Location a resealable plastic bag in a massive bowl. Increase 1/2 teaspoon lemon zest, 2 tablespoons lemon juice, the yogurt, ginger, 2 cloves garlic, 1 tablespoon garam masala, the chili powder, and 1/2 teaspoon salt to bag. With a knife, make 3 slashes on best of hen pieces location rooster in bag and seal. (Slashing the chicken legs with a knife will allow all the zesty flavors of the marinade to penetrate the meat.) Gently massage bag to combine. Refrigerate right away, turning the bag more than often. Preheat oven to 400 °F. Eliminate hen from marinade (items will nevertheless be coated) and spot on a person end of a baking sheet. Roast 15 minutes.

2. Prep and roast the cauliflower. In a significant bowl, merge 1 teaspoon lemon zest, 1 tablespoon lemon juice, and the remaining garlic, garam masala, and salt. Stir in coconut oil. Insert cauliflower and stir until well coated. Remove baking sheet from oven incorporate cauliflower combination to the other close, spreading into a one layer. Roast 30 minutes extra or right until chicken is no longer pink within and cauliflower is tender and browned all-around edges. Include pecans to cauliflower for the past 5 minutes of roasting time. Clear away from oven and toss cauliflower mixture with basil. Provide with hen.

Linked: The quick way to make much healthier comfort food items


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