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Tandoori Chicken with Aloo Gobi

Tandoori Chicken with Aloo Gobi
Logged by @okkai

Nutrition Facts

Per 420g serving

% Daily Value based on a 2000 kcal diet

Calories 560 kcal
28% DV
Total Fat 28.0g
43% DV
Monounsaturated Fat12.0g
Polyunsaturated Fat6.0g
Saturated Fat7.0g
Total Carbohydrate 34.0g
11% DV
Fiber6.0g
Starch22.0g
Sugars7.0g
Protein 42.0g
84% DV
Animal Protein40.0g
Plant Protein2.0g

About

A serving of spiced tandoori chicken paired with a potato and cauliflower aloo gobi side.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Biotin (B7)8.0mcg27%
Choline110.0mg20%
Folate (B9)55.0mcg14%
Niacin (B3)14.0mg88%
Pantothenic Acid (B5)2.1mg42%
Riboflavin (B2)0.3mg27%
Thiamin (B1)0.2mg15%
Vitamin A180.0mcg20%
Vitamin B120.8mcg33%
Vitamin B60.9mg53%
Vitamin C28.0mg31%
Vitamin D0.4mcg2%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Minerals

NutrientAmountDV%Half-life
Calcium70.0mg7%
Chromium4.0mcg11%
Copper0.2mcg0%
Iodine18.0mcg12%
Iron2.8mg16%
Magnesium55.0mg13%
Manganese0.3mg15%
Molybdenum12.0mcg27%
Phosphorus320.0mg46%
Potassium920.0mg20%
Selenium42.0mcg76%
Sodium780.0mg34%
Zinc3.4mg31%

Tandoori Chicken with Aloo Gobi

Headnote


This dish brings together the smoke and spice of tandoori chicken with the quiet authority of aloo gobi. The chicken should be deeply seasoned and supple, while the potatoes and cauliflower remain distinct, tender, and lightly glazed rather than softened into surrender. The result is a composed plate of heat, earth, and balance.

Recipe essentials


  • Dish category: Main course

  • Cuisine or origin: Indian

  • Course type: Lunch or dinner

  • Yield: 1 serving

  • Serving size: 420 g

  • Prep time: 15 minutes

  • Cook time: 25 minutes

  • Total time: 40 minutes

  • Difficulty: Moderate


  • Equipment


  • Heavy skillet or sauté pan, 24 cm

  • Oven tray or roasting pan

  • Mixing bowl

  • Spatula or tongs

  • Knife and cutting board


  • Ingredients



    Tandoori chicken


  • 220 g tandoori chicken, prepared and cooked


  • Aloo gobi


  • 110 g potatoes, peeled and cut into 15 mm dice

  • 70 g cauliflower, cut into small florets

  • 15 g onion, finely sliced

  • 10 g tomato, finely chopped

  • 5 g oil or ghee


  • Method


  • 1. Set the oven to 220°C. If the tandoori chicken is already cooked, place it on a tray and warm it in the oven for 8 to 10 minutes until the surface is hot and the flesh remains juicy. The exterior should be lightly bronzed, not dry.


  • 2. Heat the oil or ghee in a skillet over medium heat. Add the onion and cook for 2 minutes, stirring steadily, until translucent and just beginning to color at the edges.


  • 3. Add the potatoes and cauliflower. Cook for 4 minutes, turning them through the fat so they take on a thin sheen and begin to pick up a little color.


  • 4. Add the tomato and continue cooking for 8 to 10 minutes, stirring occasionally. The tomato should soften and lightly coat the vegetables; the potatoes should be tender through the center, and the cauliflower should remain intact with a clean bite.


  • 5. Taste the aloo gobi for balance in texture and finish. The vegetables should be dry-glossed rather than wet, with no excess liquid in the pan.


  • 6. Arrange the hot aloo gobi on one side of the plate and set the tandoori chicken beside it. Keep the chicken whole or in large pieces so its texture remains evident.


  • Plating and serving


    Serve the chicken and vegetables in clear separation, allowing the deep color of the tandoori to contrast with the golden aloo gobi. The plate should feel deliberate and restrained, with the vegetables forming a neat base and the chicken presented as the focal point.

    Professional notes


  • Keep the vegetables distinct; overcooking will collapse the character of the dish.

  • The tomato should bind the aloo gobi lightly, never reduce it to a sauce.

  • Warm the chicken thoroughly, but do not prolong the heat once it is hot through.
  • Gluten-freeDairy-freeBalanced
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