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.
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Lean Tandoori Chicken
- 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)
- 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.