Tandoori Chicken.
A definite hit at any Indian gathering. This dish is loved by adults and children alike. As the name suggests, tandoori, comes from the traditional tandoor oven, or clay oven in which the meat is cooked to perfection. If you have a tandoor, well lucky you!! I find that baking the chicken at a very high temperature in a regular oven gives a similar taste. It browns your chicken just perfectly on the outside with the inside staying nice and moist.
I have switched out the traditional ingredients to make this recipe low calorie, low carbohydrate, gluten free, and low sodium. Each serving contains 27 grams of protein. With protein that tastes this good, who needs carbs anyways.
Don’t forget to add your email address to my mailing list to have new healthy recipe alerts sent right to your inbox. This way you won’t miss a single new dish of getting skinny in my kitchen.
Thanks for the love.
Harj
Lean Tandoori Chicken
Ingredients
- 1 cup nonfat plain yogurt (Greek yogurt is great)
- 1 small onion minced
- 2 cloves garlic minced
- 1 1/2 tbsp lemon juice
- 1 tsp fresh cilantro chopped
- 1/2 tsp paprika
- 1/2 tsp ground cumin
- 1/2 tsp ground tumeric
- 1/2 tsp ground ginger
- 1/2 tsp salt (or to taste)
- 1/4 tsp ground pepper
- 1/4 tsp ground cinnamon
- 4 each bone-in chicken thighs (can use chicken breast or legs)
Instructions
- Stir together yogurt, onion, and garlic in a shallow dish.
- Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves. Add chicken and coat well. Refrigerate for at least 2 hours. Overnight works best.
- Preheat oven to 500 F. Coat a wire rack with cooking spray (I use coconut oil)and set it over a foil covered baking sheet. Place the chicken on the prepped rack.
- Bake the chicken until browned and no pink remains. Serve hot with roti or rice, serve over a garden salad, quinoa, or add to a wrap. Endless possibilities to serve up this great dish.
I love the concept of doing things that you love. I think we often can get caught up in what we are supposed to do and for me, that inevitably feels like a chore. Sure, I do some exercises that arent my favorite but they dont dominate my workout time. If I dont enjoy a workout or a class, I know I will find excuses to not do it. I think having fun is also really important!
Loved this product ! Just the best touch to increase results better than any waist trainer Ive tried
Hi newskinnyroti,
I have a LG microwave which I use to grill chicken breast and have for dinner every night. I am still not able to cook moist tender chicken. I marinate the chicken for 24 hrs and then cook but still it gets dry and chewy. Can you please help me with the recipe and more importantly should I cook it in pan or microwave. And if microwave what setting(micro, grill, convection), duration etc to use.
Definitely in a frying pan. Low heat, put lid on so steam stays in while cooking. I uncover for final 5 minutes and turn up heat to dry out the outside.
This was just yummy!! Though i could not marinate for long enough, the flavor was amazing. It tasted nothing like a “lean” recipe. Also threw in some mushrooms and potatoes in the mix, and we were surprised just how good that could turn out!! 🙂
Glad you enjoyed!!