We really enjoyed this recipe. I made the marinade the day before to make a quick week night meal. Used organic boneless chicken thighs. I did line my baking pan and sprayed it with cooking spray so clean up was a snap. Served with brown basmati rice and a veggie blend. Will make this again as we always have a quart of lowfat plain yogurt in the fridge!
Tandoori Chicken
Randy Mayor; Lydia DeGaris-Pursell
Tandoori cooking is traditionally done using a tandoor, a barrel-shaped clay oven. But you'll get great results with a very hot conventional oven. In Indian cooking, poultry is always skinned, as in this recipe, to allow the flavorings to penetrate the meat. The author also likes to use Cornish hens because they're similar to Indian chickens, which tend to weigh no more than 2 pounds. Bread, raita, and salad or roasted vegetables are always served alongside tandoori dishes.
Yield: 4 servings (serving size: 3 ounces chicken)
Recipe from
More From Cooking Light
Nutritional Information
Amount per serving
- Calories: 441
- Calories from fat: 32%
- Fat: 15.5g
- Saturated fat: 4.3g
- Monounsaturated fat: 5.3g
- Polyunsaturated fat: 3.3g
- Protein: 64.2g
- Carbohydrate: 8g
- Fiber: 1.9g
- Cholesterol: 193mg
- Iron: 3.7mg
- Sodium: 500mg
- Calcium: 135mg
Ingredients
- 2/3 cup plain low-fat yogurt
- 1 tablespoon ground cumin
- 1 tablespoon paprika
- 1 tablespoon grated peeled fresh ginger
- 3 tablespoons lemon juice
- 2 teaspoons ground coriander seeds
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon ground red pepper
- 1/4 teaspoon black pepper
- 1/8 teaspoon ground cloves
- 3 garlic cloves, minced
- 2 chicken breast halves (about 2 pounds, skinned
- 2 chicken leg quarters (about 2 pounds), skinned
- Cooking spray
- 1/2 teaspoon salt
- 4 lemon wedges
- Fresh parsley (optional)
Preparation
- Combine the first 13 ingredients in a large zip-top plastic bag; seal bag, and shake to coat. Marinate in refrigerator for 2 hours, turning bag occasionally. Remove the chicken from bag, discarding the marinade.
- Preheat oven to 500°.
- Place chicken on a broiler pan coated with cooking spray; sprinkle with salt. Bake at 500° for 25 minutes or until done. Serve with lemon wedges; garnish with parsley, if desired.
Tandoori Chicken Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Entertaining
- CUISINE: Indian
- MAIN INGREDIENT: Poultry
- DIETARY CONSIDERATION: Low Carbohydrate
- COOKING METHOD: Bake
- PUBLICATION: Cooking Light
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