Both tandoori chicken and chicken tikka are popular Indian chicken dishes. However, there are some key differences between the two in terms of ingredients and cooking methods that affect their relative healthiness.
Nutritional Content
Chicken is generally considered a lean, protein-rich food. A 3 ounce serving of chicken breast contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 165 |
| Protein | 28g |
| Fat | 3.5g |
Both tandoori chicken and chicken tikka are usually made from chicken legs or thighs, which are slightly higher in fat and calories than chicken breast. However, the chicken itself contributes relatively few additional calories in either dish.
Cooking Methods
The main difference between tandoori chicken and chicken tikka is in the cooking method:
- Tandoori chicken is marinated in yogurt and spices, then cooked in a high-heat tandoor oven.
- Chicken tikka is marinated in yogurt and spices, then grilled or broiled.
The tandoor cooking method exposes tandoori chicken to very high, dry heat which allows the chicken to cook quickly while minimizing absorbed fat and calories. By contrast, chicken tikka is cooked on a grill or under a broiler where it absorbs small amounts of oil or butter, increasing the calorie count slightly.
Marinades
Both dishes are marinated in a yogurt-based mixture called a marinade which tenderizes the chicken and infuses it with lots of flavor. The marinades usually contain:
- Yogurt
- Spices like garlic, ginger, coriander, garam masala, turmeric, cumin, etc.
- Salt
- Lemon juice
These marinades are very low in calories and unhealthy fats. The small amount of oil added to a chicken tikka marinade accounts for only a minor difference compared to the tandoori chicken marinade.
Side Dishes
Tandoori chicken and chicken tikka are often served with sides like:
- Naan or other Indian breads
- Rice
- Vegetable curries
- Raita (yogurt sauce)
- Onion and lemon wedges
The side dishes significantly increase the calorie counts. Naan and rice in particular can double or triple the total calories consumed. However, you can make healthier choices like whole wheat naan or brown rice to reduce the calorie density of the meal.
Healthier Sides
Some lower calorie side dish options include:
- Salad
- Grilled vegetables
- Mint or cucumber raita
Conclusion
In terms of just the chicken dishes themselves, tandoori chicken is slightly healthier and lower in calories than chicken tikka due to the tandoor cooking method. However, marinades are quite similar for both dishes. The choice of side dishes has a bigger impact on the overall nutritional profiles. By selecting healthier sides like salads and avoiding calorie-dense naan and rice, you can make either chicken tikka or tandoori chicken into a nutritious meal.