Chicken Tandoori is a traditional Indian dish where chicken is marinated in a spiced yogurt mixture and then cooked in a tandoor (clay oven) or oven until charred and smoky. The result is flavorful, juicy, and tender chicken with a beautiful red hue.
Ingredients:
For the Marinade:
- 1 lb (450g) chicken legs or thighs (bone-in, skinless)
- 1 cup plain yogurt
- 1 tablespoon ginger-garlic paste
- 1 tablespoon lemon juice
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon chili powder (adjust to taste)
- 1 teaspoon garam masala
- 1 tablespoon vegetable oil
- Salt to taste
- Optional: ½ teaspoon red food coloring for that signature tandoori color
Instructions:
- Prepare the Chicken: Make deep slits in the chicken legs or thighs so that the marinade can penetrate deeply.
- Make the Marinade: In a large bowl, whisk together the yogurt, ginger-garlic paste, lemon juice, turmeric, cumin, coriander, chili powder, garam masala, oil, and salt. If you prefer the bright red tandoori color, add red food coloring at this stage.
- Marinate the Chicken: Coat the chicken pieces in the marinade, making sure to rub the mixture into the slits. Cover and refrigerate for at least 4 hours, or ideally overnight for the best flavor.
- Preheat the Oven or Grill: Preheat your oven to 425°F (220°C) or heat a grill to medium-high heat.
- Cook the Chicken:
- In the Oven: Line a baking sheet with foil and place a wire rack on top. Arrange the chicken pieces on the rack and bake for 30-35 minutes, turning once halfway through, until the chicken is fully cooked and slightly charred.
- On the Grill: Grill the chicken for about 15-20 minutes, turning occasionally, until the chicken is charred and fully cooked (internal temperature should reach 165°F or 74°C).
- Serve: Garnish with fresh cilantro and lemon wedges. Serve with naan, rice, or a side salad.
Calorie Count:
For one serving (based on 4 servings):
- Chicken (4 oz per serving): ~180-200 calories
- Yogurt (¼ cup): ~30 calories
- Vegetable oil (½ tablespoon): ~60 calories
- Spices and lemon juice: Minimal calories (~10)
Total per serving: Approximately 280-300 calories, depending on the portion size and ingredients.
This flavorful tandoori chicken can be served with rice, naan, or fresh salad for a complete meal. Enjoy!
