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–+ servings
Tandoori Chicken

Savory Tandoori Chicken: Juicy, Spiced, and Oven-Baked Delight

This Tandoori Chicken recipe is low in calories and saturated fats, providing a bold flavor explosion that transports you to India.
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Prep Time 15 minutes
Cook Time 30 minutes
Marinating Time 12 hours
Total Time 12 hours 45 minutes
Servings: 4 pieces
Course: Dinner
Cuisine: Indian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup Yogurt non-dairy for lactose-free
  • 2 tbsp Oil vegetable or olive
  • 2 tbsp Lemon Juice or lime juice
  • 1 tbsp Ginger grated
  • 4 cloves Garlic minced
  • 1 tbsp Garam Masala
  • 1 tbsp Paprika or cayenne pepper
  • 1 tsp Turmeric
  • 1 tsp Cumin
  • 1 tsp Coriander ground if fresh isn't available
  • 1 tsp Cayenne Pepper adjust to taste
  • 1 tsp Salt kosher or sea salt
  • 4 pieces Chicken Pieces drumsticks and thighs preferred

Equipment

  • Mixing Bowl
  • Baking Tray
  • Wire rack
  • Aluminum Foil
  • meat thermometer

Method
 

Preparation Steps
  1. In a mixing bowl, combine yogurt, oil, lemon juice, grated ginger, minced garlic, and the blend of spices, including garam masala, paprika, turmeric, cumin, coriander, cayenne, and salt.
  2. Score deep slashes in your chicken pieces, generously coat with the marinade, cover the bowl with plastic wrap, and refrigerate for 12 to 24 hours.
  3. Preheat your oven to 200°C (400°F) and prepare a baking tray lined with aluminum foil and a greased wire rack.
  4. Arrange the marinated chicken pieces on the wire rack and bake for 30 minutes, flipping halfway through.
  5. Remove from the oven, let rest, garnish with cilantro, and serve with lemon wedges, naan, or basmati rice.

Nutrition

Serving: 1pieceCalories: 300kcalCarbohydrates: 8gProtein: 24gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 95mgSodium: 800mgPotassium: 400mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 2mgCalcium: 150mgIron: 2mg

Notes

Marinate for at least 12 hours for best flavor. Use a meat thermometer to ensure perfect doneness without cutting into the chicken.

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