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Grilled Tandoori Chicken

Photo: Oxmoor House
Yield 8 servings (serving size: 2 chicken thighs and about 1/4 cup yogurt mixture)
Named for "tandoor," the Indian clay oven it's traditionally cooked in, this dish is tender and tasty. Serve with rice and zucchini.

Ingredients

  • 2 teaspoons canola oil
  • 4 teaspoons Hungarian sweet paprika
  • 2 teaspoons ground cumin, divided
  • 2 teaspoons ground coriander, divided
  • 2 teaspoons garam masala
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground red pepper
  • 2 cups coarsely chopped onion
  • 1/2 cup coarsely chopped peeled fresh ginger
  • 2 teaspoons finely chopped seeded serrano chile
  • 8 garlic cloves, crushed
  • 2 1/2 cups plain low-fat yogurt, divided
  • 1/4 cup fresh lemon juice, divided
  • 2 teaspoons salt, divided
  • 16 skinless, boneless chicken thighs (about 3 pounds)
  • Cooking spray

Nutrition Information

  • calories 256
  • fat 8.1 g
  • satfat 2.3 g
  • monofat 2.7 g
  • polyfat 1.8 g
  • protein 32.2 g
  • carbohydrate 12.7 g
  • fiber 1.7 g
  • cholesterol 119 mg
  • iron 2.2 mg
  • sodium 767 mg
  • calcium 181 mg

How to Make It

  1. Heat oil in a small nonstick skillet over medium-high heat. Add paprika, 1 1/2 teaspoons cumin, 1 1/2 teaspoons coriander, garam masala, turmeric, and red pepper to pan; cook 2 minutes or until fragrant, stirring constantly. Remove from pan; cool.

  2. Place onion and next 3 ingredients in a food processor; process until smooth. Add spice mixture, 1/2 cup yogurt, 2 tablespoons juice, and 1 3/4 teaspoons salt to onion mixture; process until smooth. Transfer mixture to a large heavy-duty zip-top plastic bag. Cut 3 shallow slits in each chicken thigh. Add chicken to bag, and seal. Toss to coat. Marinate in refrigerator 8 hours or overnight, turning occasionally.

  3. Preheat grill to medium-high heat.

  4. Combine remaining 2 cups yogurt, remaining 2 tablespoons juice, remaining 1/2 teaspoon cumin, remaining 1/2 teaspoon coriander, and remaining 1/4 teaspoon salt in a bowl, stirring well. Cover and chill.

  5. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray. Grill 7 minutes on each side or until done. Serve with yogurt mixture.

Cooking Light Gluten-Free Cookbook