Marinades Pot Luck Try again
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Tandoori marinade
A marinade for chicken. The chicken can then be cooked in the oven, under the grill or on a barbecue.
What you need
- juice of 2 small lemons
- 150 ml natural yogurt
- 75 ml vegetable oil
- 4 cloves garlic, peeled and crushed
- 2 tsp paprika
- 2 tsp ground cumin
- 4 tsp ground turmeric
- 1/2 tsp ground ginger
- 2 tsp salt
Method
Mix all ingredients together.
Pour over the meat or poultry. Cover and leave to marinate for at least 2 days, turning food twice.
Cook in oven, grill or on barbecue, basting with remaining marinade during cooking.
Serving suggestion
Use to marinate poultry or meat.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 4042 | 697 | 10475 | 8350 |
| Energy (kcal) | 966 | 166 | 2500 | 2000 |
| Protein (g) | 18.8 | 3.25 | ||
| Carbohydrate (g) | 37.2 | 6.41 | 345 | 275 |
| Fat (g) | 85.3 | 14.7 | 95 | 70 |
| Fat (saturated) (g) | 18.7 | 3.22 | ||
| Fibre (g) | 3.71 | 0.64 | ||
| Sodium (mg) | 4877 | 841 | ||
| Salt (equivalent) (g) | 12.2 | 2.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 421 | 72.7 | 800 |
| Vitamin B-12 (µg) | 1.70 | 0.29 | 1 |
| Vitamin B-6 (mg) | 0.58 | 0.10 | 2 |
| Vitamin C (mg) | 17.7 | 3.05 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 14.9 | 2.56 | 10 |
| Zinc (mg) | 3.67 | 0.63 | 15 |
| Calcium (mg) | 639 | 110 | 800 |
| Folate (mcg) | 44.9 | 7.75 | 200 |
| Iron (mg) | 8.07 | 1.39 | 14 |
| Magnesium (mg) | 99.0 | 17.1 | 300 |
| Niacin (mg) | 1.84 | 0.32 | 18 |
| Pantothenic acid (mg) | 1.94 | 0.34 | 6 |
| Riboflavin (mg) | 0.78 | 0.13 | 1.6 |
| Phosphorous (mg) | 514 | 88.7 | 800 |
| Thiamin (mg) | 0.23 | 0.04 | 1.4 |
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