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Quick Tandoori Chicken

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 10 ingredients
This Tandoori Chicken is a quick version of a traditional tandoori marinade. It’s not as red as it’s authentic cousin, but tastes really good. The lemon and the yogurt tenderize and flavor the chicken...

Ingredients

 

  • 1 cup plain whole-fat yogurt
  • 2 cloves garlic, crushed and minced
  • ½ teaspoon turmeric
  • ½ teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • ½  teaspoon grated fresh ginger
  • 3 tablespoons lemon juice
  • 2 teaspoons grated lemon zest
  • 1 tablespoon chopped cilantro (optional)
  • 3 1/2  pound chicken

Nutrition Facts

Calories

450 cals

Fat

31 g

Saturated Fat

9 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

13 g

Carbohydrates

3 g

Sugar

2 g

Fiber

0 g

Protein

38 g

Sodium

154 mg

Directions

  1. Make the marinade: In a bowl, mix together the yogurt, garlic, turmeric, cumin, sweet paprika, ginger,lemon juice, lemon zest and chopped cilantro if using. Set aside.
  2. Pat the chicken dry and cut into 8 pieces. Slash the thickest parts diagonally with a knife a couple of times. This will let the marinade penetrate the flesh.
  3. Lay the chicken in a dish in one layer. Pour the marinade over the chicken and turn to coat. Leave the chicken to sit in the marinade for at least 1 hour in the refrigerator, turning the pieces every so often to make sure they are marinating evenly.
  4. Preheat the oven to 400 degrees,
  5. Heat the grill or the broiler. Brown the skin of the chicken pieces, basting with marinade, and turning until well browned.
  6. Transfer to a baking sheet and bake in the preheated oven, basting with the remaining marinade, for 10-14 minutes or until the juices run clear. When the chicken is ready, transfer to a warm dish, cover and let rest for 5-10 minutes before serving.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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