Tandoori Chicken Breast
Tandoori Chicken Breast features juicy, oven-roasted chicken infused with warm Indian spices and a tangy buttermilk marinade that keeps every bite tender. The blend of tandoori masala, amchur, ginger, and a touch of cayenne delivers smoky heat and bright, citrusy notes. Ideal for a flavorful weeknight dinner or serving alongside rice, naan, and a crisp salad.
- Prep10 mins
- Cook25 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tandoori Chicken Breast, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 65 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 75
- Metabolic
- 22
- Digestive
- 37
- Inflammatory
- 59
- Performance
- 56
- General Wellness
- 1
Mix tandoori masala, onion powder, garlic powder, ginger, amchur powder, and cayenne pepper in a bowl.
- 2
Rub the mixture onto the chicken breasts and coat them with buttermilk in a bowl.
- 3
Cover and marinate in the refrigerator for 4 hours to overnight.
- 4
Preheat the oven to 400 degrees F (200 degrees C).
- 5
Remove the chicken from the marinade and place it on a greased or lined sheet pan.
- 6
Discard any remaining marinade.
- 7
Roast the chicken in the preheated oven for 25 to 30 minutes, until it is no longer pink in the center and an instant-read thermometer inserted in the center registers at least 160 degrees F (71 degrees C).
- Calories 146.94 kcal Moderate 7%
- Protein 27.27 g Good Source 55%
- Carbohydrate 3.5 g 1%
- Total Fat 2.31 g Low Source 3%
- Saturated Fat 0.43 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 73.43 mg High 24%
- Sodium 86.18 mg Low Source 4%
- Dietary Fiber 1.61 g Low Source 6%
- Total Sugars 1.05 g --
- Added Sugars 0.01 g Low Source 0%
- Calcium 27.84 mg Low Source 2%
- Iron 1.7 mg Low Source 9%
- Potassium 9.25 mg Low Source 0%
- Vitamin A 7.61 mcg Low Source 1%
- Vitamin C 0.3 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Tandoori Chicken Breast is an Indian dinner recipe made with 8 ingredients. It takes about 35 mins, serves 6, and is rated easy. Key ingredients include Amchur, Buttermilk, Cayenne Pepper, and Chicken Breast. Each serving provides about 146.94 kcal, and is a good source of protein.
Recipe Questions
- What is Tandoori Chicken Breast?
- It is an Indian recipe made with 8 ingredients, usually served for dinner or lunch.
- What is Tandoori Chicken Breast made of?
- The main ingredients are Amchur, Buttermilk, Cayenne Pepper, Chicken Breast, Garlic Powder. The full list of 8 is above.
- What goes well with Tandoori Chicken Breast?
- Explore these Indian side-dish recipes.
- How long does it take to make Tandoori Chicken Breast?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 146.94 kcal. The full nutrition breakdown is above.
- Is Tandoori Chicken Breast easy to make?
- This recipe is rated easy, with 8 ingredients and 7 steps.
- Is Tandoori Chicken Breast healthy?
- Tandoori Chicken Breast has an easyChef Pro health score of 60/100. Per serving, it provides 146.94 calories and 27.27 g of protein, or 55% of the Daily Value. It contains Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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