Chicken, on the bone
2 pieces · ~180 g
300
Carbs0 g
Protein42 g
Fat14 g
Fibre0 g
Cooked dry in a tandoor, not in a gravy. This is the most protein-dense thing on most Indian menus.
Worth eatingThe verdict
Forty-four grams of protein and almost no carbohydrate. One of the few restaurant dishes where the honest advice is order more of it.
Component by component
Per half bird, 2 pieces on the bone. Estimates, not yet verified against IFCT 2017.
Yoghurt and spice marinade
— · ~40 g
35
Carbs2 g
Protein2 g
Fat2 g
Fibre0 g
Curd, ginger, garlic, chilli. Does all the flavour work for almost nothing.
Worth eatingButter basting
~1 tbsp · ~12 g
90
Carbs0 g
Protein0 g
Fat10 g
Fibre0 g
Brushed on during and after cooking. Optional, and most kitchens will leave it off if asked.
Three ways to fix it
Ordered by what you give up.
Option 1 · Order it as it comes−0
Nothing. Forty-four grams of protein for around 425 calories.
This is a dish that needs no fixing. If you are chasing a protein target and eating out, this is the order.
Taste cost: None
Option 2 · Hold the butter−90
Ask for it without the butter finish.
The tandoor and the marinade carry the flavour. The basting is habit, not necessity.
Taste cost: Low
Option 3 · Air-fry it at home−90
Same marinade, air fryer at 200°C.
You lose the smoke, which is a real loss. You gain control over the fat and it costs a fifth as much.
Taste cost: Moderate