High-Protein Air Fryer Tandoori Chicken — 607 Calories & 66g Protein

Name: High-Protein Air Fryer Tandoori Chicken — 607 Calories & 66g Protein
Total time: 30 min
Yield: 2 servings
Ingredients: 5 tsp Kashmiri Chilli Powder; 1 pinch Turmeric Powder; 0.5 tsp Cumin Powder; 0.5 tsp Garam masala; 0.5 tsp Cardamom Powder; 1 tsp Salt; 2 tsp Ginger garlic paste; 0.5 tsp Dried Fenugreek leaves; 1 pinch Red Food Colour (optional); 2 tsp Lemon juice, 100%, freshly squeezed; 1 tbsp Oil; 500 g Chicken leg, drumstick and thigh, rotisserie, skin not eaten; 1 tbsp Butter; 100 g Yogurt, Plain, Nonfat

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Make high-protein air fryer tandoori chicken with 66g protein and 607 calories per serving. See ingredients, macros, cooking instructions and meal-prep details.

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2 servings30 minbeginner

Ingredients

Sl No	Description	Quantity	Macros split
1	Kashmiri Chilli Powder	5 tsp	—	Buy
2	Turmeric Powder	1 pinch	—	Buy
3	Cumin Powder	0.5 tsp	—	Buy
4	Garam masala	0.5 tsp	10 kcal0g protein · 1g carbs · 0g fat · 0g fibre	Buy
5	Cardamom Powder	0.5 tsp	—	Buy
6	Salt	1 tsp	—	Buy
7	Ginger garlic paste	2 tsp	10 kcal1g protein · 2g carbs · 0g fat	Buy
8	Dried Fenugreek leaves	0.5 tsp	—	Buy
9	Red Food Colour (optional)	1 pinch	—	Buy
10	Lemon juice, 100%, freshly squeezed	2 tsp	2 kcal0g protein · 1g carbs · 0g fat · 0g fibre	Buy
11	Oil	1 tbsp	130 kcal0g protein · 0g carbs · 14g fat · 0g fibre	Buy
12	Chicken leg, drumstick and thigh, rotisserie, skin not eaten	500 g	925 kcal128g protein · 0g carbs · 46g fat · 0g fibre	Buy
13	Butter	1 tbsp	107 kcal0g protein · 0g carbs · 12g fat	Buy
14	Yogurt, Plain, Nonfat	100 g	50 kcal4g protein · 8g carbs · 0g fat · 0g fibre	Buy

Total, all ingredients1234 kcal · 133g protein · 12g carbs · 72g fat · 0g fiber

Per serving617 kcal · 66g protein · 6g carbs · 36g fat · 0g fiber

Directions

Preparation:

Prep the chicken: Wash and pat the chicken pieces dry. Cut two deep slits into each thigh and two into each leg.

Make the hung curd: Place 100g of plain yogurt or curd into a strainer over a bowl. Let it drain for 1 hour until all the water is gone.

Marination:

Mix the marinade: Combine all marinade ingredients in a bowl and whisk until smooth and uniform.

Coat the chicken: Add the chicken pieces to the bowl. Massage the marinade thoroughly into the meat and inside the slits.

Chill: Cover the bowl and refrigerate to marinate for at least 2 hours or overnight.

Air Frying Process:

Prep the basket: Pull out the air fryer basket and brush it with 1 tsp of oil.

Arrange the chicken: Place the chicken pieces side-by-side in the basket. Shake off any excess marinade to prevent burning.

First cook cycle: Insert the basket and air fry at 180°C for 10 minutes.

Baste: Pause the air fryer at the 10-minute mark. Pull out the basket and brush the chicken with 1 tbsp of melted butter.

Second cook cycle: Return the basket to the air fryer and cook for another 10 minutes at 180°C.

Check and serve: Verify the chicken is cooked through. If it needs more time, air fry for an additional 2 to 3 minutes at 180°C.