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–+ servings
Tandoori Chicken

Irresistible Tandoori Chicken: Smoky Flavor Made Simple

Enjoy a high-protein, low-calorie Tandoori Chicken that's easy to prepare and full of savory flavors.
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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 Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup plain yogurt for vegan option use non-dairy yogurt
  • 2 tablespoons oil vegetable or olive
  • 2 tablespoons lemon juice lime juice can also work as an alternative
  • 1 tablespoon grated ginger replace with ginger powder if fresh isn’t available
  • 1 tablespoon minced garlic garlic powder can be a quick substitute
  • 2 teaspoons garam masala use cumin and coriander if unavailable
  • 1 teaspoon paprika try cayenne for heat or sweet smoked paprika for complexity
  • 1 teaspoon turmeric no direct substitute, though curry powder could suffice
  • 1 teaspoon cumin both ground and whole cumin work equally well
  • 1 teaspoon coriander fresh is vibrant while ground is more convenient
  • 1/2 teaspoon cayenne pepper can be omitted if mild heat is preferred
  • 1 teaspoon salt enhances flavor
For Serving
  • 1 cup cilantro fresh garnish
  • 2 pieces lemon wedges for serving

Equipment

  • Mixing bowl
  • baking tray
  • Wire rack
  • Meat Thermometer

Method
 

Step‑by‑Step Instructions
  1. In a large mixing bowl, blend together 1 cup of plain yogurt, 2 tablespoons of oil, 2 tablespoons of lemon juice, grated ginger, and minced garlic until smooth.
  2. Mix in garam masala, paprika, turmeric, cumin, coriander, cayenne, and salt until fully incorporated.
  3. Take chicken pieces, make 2-3 deep slashes on each side, and coat generously with the marinade.
  4. Place the chicken in a dish, cover with plastic wrap, and refrigerate for at least 12 hours.
  5. Preheat oven to 200°C (400°F), prepare a tray with foil and a greased wire rack.
  6. Place marinated chicken on the rack, bake for 30 minutes, flip, and bake for another 10-15 minutes.
  7. Let the Tandoori Chicken rest for a few minutes, then garnish with cilantro and lemon wedges.

Nutrition

Serving: 1pieceCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 75mgSodium: 600mgPotassium: 500mgFiber: 1gSugar: 3gVitamin A: 800IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

The longer you marinate, the better the flavors will develop. Aim for at least 12 hours for optimal taste.

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