Tandoori Chicken

7 Reviews
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Randy Mayor; Lydia DeGaris-Pursell
Yield
4 servings (serving size: 3 ounces chicken)
By Julie Sahni
November 2001
RECIPE BY Cooking Light

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.

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)

Nutritional Information

  • Calories 441
  • Caloriesfromfat 32%
  • Fat 15.5g
  • Satfat 4.3g
  • Monofat 5.3g
  • Polyfat 3.3g
  • Protein 64.2g
  • Carbohydrate 8g
  • Fiber 1.9g
  • Cholesterol 193mg
  • Iron 3.7mg
  • Sodium 500mg
  • Calcium 135mg

How to Make It

Step 1

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.

Step 2

Preheat oven to 500°.

Step 3

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.

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Ratings & Reviews

esanders's Review

foodieforpeace
March 06, 2013
N/A

myrecipestest's Review

esanders
May 24, 2011
N/A

foodieforpeace's Review

myrecipestest
May 17, 2011
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!

8stringfan's Review

TiffyR
July 05, 2009
If you're going to barbecue some chicken, you could do worse. Really, it's not bad. However, I've made much better tandoori-style chicken dishes. First off, this dish (and any tandoori chicken recipe) REALLY benefits from being cooked on the grill over roasting in a conventional oven. Secondly, this one was just a a bit lacking in depth and flavor. I much prefer the tandoori and tikka grilled chicken dishes in The Barbecue Bible by Stephen Reichlen.

MegLee's Review

8stringfan
June 07, 2009
Did not like this at all. I expected it to be full of flavor but found it to be very bland. Likewise my chicken breasts were extremely dry. Will not make this again.

TiffyR's Review

MegLee
February 28, 2009
This was very good. I might actually consider adding more spice next time - this was a good balance, but it needed just a bit more kick. Used Fage fat free yogurt with all chicken thighs and it turned out great. I served with Trader Joe's frozen Garlic Naan and one of TJ's dals over steamed rice. It made for a very easy and tasty meal overall. The husband raved - so it was a success! I would line my pan with foil next time as the yogurt sticks and makes a mess.
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