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Marination
Wash the chicken and make 3-4 slits on each piece using a sharp knife. Mix all the ingredients and apply it nicely to the chicken pieces. Cover the bowl and refrigerate for 5-6 hours.
Tandoori murgh
Tandoori murgh has 105 calories per serving (1 Large Piece) — that's 188.7 calories per 100g. It provides 6.6g protein, 1.6g carbs, and 8g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Tandoori murgh in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories105.0 kcal
- Carbs1.6 g (6.5 kcal)
- Protein6.6 g (26.4 kcal)
- Fats8.0 g (72.2 kcal)
Nutrition Label
Tandoori murgh
- Serving Size1 Large Piece (50 g)
- Calories105.0 kcal
- Carbs1.6 g
- Fiber0.9 g
- Sugar0.1 g
- Protein6.6 g
- Fat8.0 g
- Saturated fat2.1 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.1 g
- Cholesterol28.7 mg
- Sodium310.2 mg
Nutrition per 100g
- Calories188.7 kcal
- Carbs2.9 g
- Fiber1.6 g
- Sugar0.2 g
- Protein11.9 g
- Fat14.4 g
- Cholesterol51.6 mg
- Sodium557.2 mg
1 serving = 55.7g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Cream
1 Tea Spoon
Butter
1 Table Spoon
Lemon juice
1 Table Spoon
Pepper, black
2 Grams
Turmeric powder
1 Grams
Chicken poultry thigh skinless
100 Grams
Chicken poultry breast skinless
100 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Curd
50 Grams
Ginger garlic paste
1 Table Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Instructions
1
2
Grilling
Preheat the oven to 180 degrees C. Arrange the chicken on the wire rack and grill for 20 minutes. Turn the chicken legs and again grill for 15-20 minutes, until they are done. Bast the chicken with butter while grilling.
3
Serving
Remove from oven and brush with butter. Sprinkle chaat masala on top. Serve hot with lemon wedges and onion slices.
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Tandoori murgh | Chicken tikka | Kombda tikka | Chepala Tikka |
|---|---|---|---|---|
| Calories | 105 kcal | 124.8 kcal | 124.8 kcal | 101.1 kcal |
| Carbs | 1.6 g | 4 g | 4 g | 2.8 g |
| Protein | 6.6 g | 7.3 g | 7.3 g | 11.4 g |
| Fat | 8 g | 8.8 g | 8.8 g | 4.9 g |
| Fiber | 0.9 g | 1.3 g | 1.3 g | 1.1 g |
| Sugar | 0.1 g | 1.2 g | 1.2 g | 0.9 g |
| Sodium | 310.2 mg | 326.8 mg | 326.8 mg | 285.2 mg |
| Cholesterol | 28.7 mg | 32.4 mg | 32.4 mg | 29.6 mg |
Health Goals Suitability
Weight Loss
At 105 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (28.7mg) and low saturated fat (2.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~55.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~55.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~55.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~55.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Tandoori murgh stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (210.1-315.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Tandoori murgh contains 105 kcal (6.6g protein, 1.6g carbs, 8g fat). That's 188.7 kcal per 100g. You can track exact portions in the Hint app.
At 105 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tandoori murgh has 6.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Tandoori murgh is light enough for dinner at 105 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tandoori murgh is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
