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top view of sliced tandoori chicken over white rice
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Chicken Tandoori Recipe

This Tandoori Chicken recipe is marinated in a seasoned yogurt marinade, then cooked in a skillet or on the grill until perfectly golden brown. It's an easy Indian dinner that's bursting with flavor, just like the restaurant version! Plus this recipe is high in protein, low carb, and gluten-free.
Course Main Course
Cuisine Indian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 200kcal
Author Rena

Ingredients

  • 1.2 lb chicken breast cut in half lengthways, or use chicken cutlets

Marinade

  • 1/2 cup plain yogurt
  • 1 tbsp lemon juice
  • 1 tbsp onion powder
  • 1 tbsp minced garlic
  • 1 tbsp garam masala
  • 1 tbsp paprika
  • 1 tsp coriander
  • 1 tsp cumin
  • 1/2 tsp ginger
  • 1/4 tsp cayenne pepper
  • 1/2 tsp kosher salt
  • 1 tbsp cilantro leaves
  • COOKED BASMATI RICE to serve with, as well as extra cilantro and lemon wedges

Instructions

  • In a mixing bowl, combine all the marinade ingredients. Whisk until smooth.
  • Add in the chicken and stir until evenly coated on all sides. Allow the chicken to marinate for at least 1 hour to overnight in the fridge.
  • Before cooking the chicken, take it out of the fridge and allow it to get to room temp, about 30 min should be enough.
  • Heat a large heavy-bottom pan or a grill over medium-low heat. Lightly oil with some olive oil to prevent the chicken from sticking.
  • Cook the chicken for 6 minutes per side, or until cooked through.
  • Serve over cooked basmati rice with cilantro and lemon wedges if desired. Enjoy!

Notes

  • Plain yogurt: You can use Greek yogurt if needed, but the marinade will be tangier.
  • Garam masala: Garam masala is a mix of spices that are commonly used in Indian food. You can buy this from the store or make your own at home.
  • Cayenne: If you prefer less spice, adjust the amount of cayenne.
  • Marinate longer. The longer you marinate the chicken, the more flavorful and moist it will be.
  • Avoid overcooking. If needed, you can use a meat thermometer to check the chicken. It should read 165°F. Overcooked chicken tandoori is very dry.

Nutrition

Calories: 200kcal | Carbohydrates: 6g | Protein: 31g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 91mg | Sodium: 467mg | Potassium: 641mg | Fiber: 2g | Sugar: 2g | Vitamin A: 980IU | Vitamin C: 3mg | Calcium: 59mg | Iron: 1mg