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Irresistible Tandoori Chicken: Flavorful and Healthy Delight

Tandoori Chicken is a high-protein, low-fat dish that embodies authentic Indian flavors and is simple to prepare.
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Prep Time 15 minutes
Cook Time 45 minutes
Marinade Time 12 hours
Total Time 13 hours
Servings: 4 pieces
Course: Dinner
Cuisine: Indian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup Plain Greek Yogurt Thicker marinade
  • 2 tablespoons Oil Can use olive oil
  • 2 tablespoons Lemon Juice Can substitute with vinegar
  • 1 tablespoon Ginger (grated) Fresh is best
  • 4 cloves Garlic (minced) Fresh provides best taste
  • 2 tablespoons Garam Masala Essential spice blend
  • 1 tablespoon Paprika For mild flavor and color
  • 1 teaspoon Turmeric
  • 1 teaspoon Cumin Can substitute with coriander
  • 1 teaspoon Cayenne Pepper Adjust for spice tolerance
  • 1 teaspoon Salt Kosher or sea salt recommended
  • 4 pieces Skinless Chicken Thighs Bone-in preferred for flavor
For Serving
  • 1 bunch Fresh Cilantro For garnishing
  • 2 pieces Lemon Wedges For squeezing over chicken

Equipment

  • Mixing Bowl
  • Baking Tray
  • Wire rack
  • whisk
  • Plastic Wrap
  • meat thermometer

Method
 

Step-by-Step Instructions
  1. Prepare Marinade: In a large mixing bowl, combine the plain Greek yogurt, olive oil, lemon juice, grated ginger, minced garlic, and all the spices: garam masala, paprika, turmeric, cumin, cayenne, and salt. Whisk together until smooth.
  2. Marinate Chicken: Score the skinless chicken pieces and coat with the marinade. Cover and refrigerate for at least 12 hours, ideally 24 hours.
  3. Preheat Oven: Preheat your oven to 200°C (400°F) and prepare a baking tray with aluminum foil and a greased wire rack.
  4. Bake Chicken: Arrange the marinated chicken on the rack and bake for 30 minutes. Flip and bake for an additional 10 to 15 minutes until cooked through.
  5. Rest & Serve: Allow the chicken to rest for a few minutes, garnish with cilantro and serve with lemon wedges.

Nutrition

Serving: 1pieceCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 1gSugar: 2gVitamin A: 100IUVitamin C: 5mgCalcium: 80mgIron: 2mg

Notes

Ensure to marinate for at least 12 hours for the best flavor penetration. Use a meat thermometer to check doneness at 75°C (165°F).

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