Tandoori Chicken with Peppers
This tandoori chicken with peppers brings a taste of Indian cooking straight to your plate. The heart of the dish is the aromatic tandoori masala: a beautifully balanced spice blend of chilli, cumin, coriander, saffron and turmeric that gives the chicken its unmistakable character. A long marinating time of at least 12 hours in yogurt makes the meat wonderfully tender and lets it soak up all those spices. Colourful peppers and chopped tomatoes round everything off with a fruity note.
Ingredients
- 500 g chicken breast fillet
- 3 tbsp yogurt
- 3 tsp tandoori spice (masala), 2 tsp for the marinade, the rest to season at the end
- 3 small red onions
- 3 cm ginger
- 1 red pepper
- 1 yellow pepper
- 1 tin chopped tomatoes
- 3 tbsp tomato purée
- 100 ml water
- 1 tbsp oil
- salt, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 3 Servings |
|---|---|---|
| Calories | 310 kcal | 930 kcal |
| Carbohydrates | 16 g | 48 g |
| Protein | 38 g | 114 g |
| Fat | 9 g | 27 g |
| Fibre | 4 g | 12 g |
| of which sugar | 9 g | 27 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Cut the chicken breast fillet into even cubes.
- Stir the yogurt together with 2 tsp tandoori spice. Add the chicken cubes to the spiced yogurt in a freezer bag, knead well to coat and leave to marinate in the fridge for at least 12 hours.
- Peel the onions and cut into fine strips. Peel the ginger and finely chop. Cut the peppers into bite-sized pieces.
- Heat the oil in a pan. Gently soften the onions and ginger for about 3 minutes.
- Add the peppers and fry for a further 5 minutes.
- Add the marinated chicken to the pan and fry for 1 minute.
- Stir in the tomato purée, chopped tomatoes and water. Cover and simmer gently over low heat for 10 minutes.
- Season to taste with salt and the remaining tandoori spice. If you like, scatter over a little feta before serving.
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Nutrition facts per serving (estimate)
| Calories | 310 kcal |
|---|---|
| Carbohydrates | 16 g |
| Protein | 38 g |
| Fat | 9 g |
| Fibre | 4 g |
| of which sugar | 9 g |
Frequently asked questions
How long should tandoori chicken marinate?
At least 12 hours in the fridge, so the meat fully soaks up the spices and turns wonderfully tender.
What is tandoori masala?
Tandoori masala is an Indian spice blend of chilli, cumin, coriander, paprika, saffron and turmeric, often with ginger, garlic, cardamom, cloves and cinnamon too.
Can I make this dish without feta?
Yes, the feta is just an optional topping idea and not an essential part of the recipe.
What goes well with tandoori chicken and peppers?
This dish pairs perfectly with basmati rice, naan bread or a simple green salad.
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