Tandoori Chicken


tandoori chicken

This succulent tandoori chicken is intensely flavorful and very easy to make. Tandoori chicken is usually made with bone-in chicken pieces, but I like to use boneless, skinless chicken thighs because they are very flavorful and delightfully easy to eat.

Makes 4 servings

Total time: 1 hour 40 minutes
Prep: 10 minutes
Marinade: 1 hour
Cook: 30 minutes

1/2 cup plain low-fat Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon minced garlic
1 teaspoon ground turmeric
1 teaspoon ground ginger
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
4 boneless, skinless chicken thighs (1 pound total weight)
1 tablespoon chopped fresh cilantro for garnish

1. In a large bowl, mix together the first 9 ingredients. Add chicken. turn to coat. Marinade 1 hour. You may also do this in the morning, leave chicken to marinade, covered, in the fridge, then roast at night when it’s time for dinner.

2. Preheat oven to 475 degrees F. Fit a baking sheet with a roasting rack and spray the rack with nonstick spray. Place the coated chicken pieces on the rack. Roast until charred in spots and juices run clear when pierced with a fork, about 30 minutes. Garnish with cilantro. Serve with rice.

Nutrition per serving
Calories 203
Total Fat 11.7g
Saturated Fat 4.0g
Cholesterol 73mg
Sodium 673mg
Total Carbohydrates 2.8g
Dietary Fiber 0.2g
Sugars 0.9g
Protein 20.5g
Weight Watchers Points Plus: 5 points

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