Go Back
+ servings
Tandoori Chicken

Tandoori Chicken: Bold Flavors for a Healthy Home Feast

Tandoori Chicken is a flavorful, high-protein dish that delights the palate while being low in calories.
Prep Time 15 minutes
Cook Time 40 minutes
Marination Time 12 hours
Total Time 12 hours 55 minutes
Servings: 4 pieces
Course: Dinner
Cuisine: Indian
Calories: 250

Ingredients
  

For the Marinade
  • 1 cup Greek yogurt thicker consistency
  • 2 tablespoons vegetable oil or mustard oil
  • 2 tablespoons fresh lemon juice or lime juice
  • 1 tablespoon grated ginger preferably fresh
  • 4 cloves minced garlic adjust to taste
  • 2 tablespoons garam masala or curry powder
  • 1 tablespoon paprika or smoked paprika
  • 1 teaspoon turmeric
  • 1 teaspoon cumin ground or whole seeds
  • 1 teaspoon coriander or cilantro as garnish
  • 1/2 teaspoon cayenne pepper adjust for spice level
  • 1 teaspoon salt sea or kosher salt

Equipment

  • Mixing Bowl
  • Baking tray
  • Wire rack
  • Plastic Wrap
  • whisk

Method
 

Step-by-Step Instructions for Tandoori Chicken
  1. In a large mixing bowl, combine Greek yogurt, vegetable oil, fresh lemon juice, grated ginger, minced garlic, garam masala, paprika, turmeric, cumin, coriander, cayenne pepper, and salt. Whisk until well blended, ensuring a smooth consistency.
  2. Take your chicken pieces and make several slashes on each side, allowing the marinade to penetrate deeper. Coat the chicken generously with the marinade, ensuring every surface is covered. Place it in a bowl, cover with plastic wrap, and refrigerate for at least 12 hours, or ideally up to 24 hours.
  3. About 30 minutes before cooking, preheat your oven to 200°C (400°F). While that heats up, line a baking tray with aluminum foil and place a greased wire rack on top.
  4. Carefully place the marinated chicken on the wire rack, ensuring there's space between each piece for proper airflow. Bake in the preheated oven for 30 minutes. After this time, flip the chicken and return it to the oven for an additional 10-15 minutes.
  5. Once your Tandoori Chicken has finished baking, let it rest for about 5-10 minutes. Garnish with chopped cilantro and serve alongside lemon wedges.

Nutrition

Serving: 1pieceCalories: 250kcalCarbohydrates: 5gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 90mgSodium: 500mgPotassium: 380mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 5mgCalcium: 150mgIron: 2mg

Notes

Marinate longer for maximum flavor. Ensure chicken reaches an internal temperature of 75°C (165°F). Broil for char, avoiding overcrowding on the rack.

Tried this recipe?

Let us know how it was!