Tandoori Chicken Recipe

Looking for an easy Tandoori chicken recipe? Learn how to make Tandoori chicken using healthy ingredients.


Submitted by lots2do

Makes 6 servings



Prep Time: 8 hours, 45 minutes Cook Time: 45 minutes Ingredients: 1 (3-pound) chicken, cut into serving pieces, skinned and trimmed of all visible fat 1/2 cup plain yogurt 2 tablespoons fresh lemon juice or malt vinegar 1 tablespoon minced garlic 1 tablespoon peeled and grated or crushed ginger root 1 tablespoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon cayenne pepper 1/4 teaspoon ground cardamom 1/4 teaspoon ground cloves 1/4 teaspoon fresh-ground black pepper 2 teaspoons salt, or to taste Vegetable oil, for brushing Fresh cilantro sprigs for garnish Slices of cucumber, red (Spanish) onion, tomato and lemon, for garnish

Recipe Ingredients for Tandoori chicken

3 pound chicken, cut into serving pieces, skinned and trimmed of all visible fat
1/2 cup plain yogurt
2 tablespoons fresh lemon juice or malt vinegar
1 tablespoon minced garlic
1 tablespoon grated ginger root
1 tablespoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
1/4 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/4 teaspoon ground black pepper
2 teaspoons salt
1/2 teaspoon olive oil

Recipe Directions for Tandoori chicken

  1. Prick the flesh of the chicken all over with a fork. Then, using a sharp knife, cut slashes in the flesh to allow the marinade to penetrate. Place the chicken in a nonreactive large, shallow dish.

  2. In a nonreactive bowl, combine the yogurt, lemon juice or vinegar, garlic, ginger, cumin, ground coriander, cayenne pepper, cardamom, cloves, black pepper and salt. Stir until well-mixed, then pour the mixture over the chicken and rub it into the flesh, turning the chicken several times. Cover and refrigerate 8 hours or overnight. (Do not marinate for longer than 2 days.) Remove the chicken from the refrigerator at least 30 minutes before cooking.

  3. The chicken may be grilled or roasted. If using a charcoal grill, prepare a fire for direct-heat cooking. Position the grill rack 5 inches from the fire. Allow the coals to burn until white ash covers them and the heat is moderate.

  4. Remove the chicken from the marinade, pressing lightly to extract excess marinade, and brush with oil. Place the chicken pieces on a well-oiled grill rack and; grill, covered, with the vents open, turning 3 or 4 times, 45 minutes or until the juices run clear when a piece is pierced near the bone with a knife.

  5. If roasting, preheat the oven to 450 degrees. Place the chicken on a rack in a roasting pan, brush with oil, and cook, turning once, 25 to 30 minutes until the juices run clear when a piece is pierced near the bone with a knife.

  6. Serve with sprigs of cilantro and slices of cucumber, red onion, tomato, and lemon.

  7. Yield: 4 servings

  8. Per serving (without cucumber, red onion, tomato or lemon, for garnish): 303 calories, 33 percent calories from fat, 45 grams protein, 3 grams carbohydrates, .54 gram total fiber, 11 grams total fat, 124 milligrams cholesterol, 707 milligrams sodium.

Categories

Main Dish

Nutrition Facts
Serving Size 258.5g
Amount Per Serving
Calories
368
Calories from Fat
70
% Daily Value*
Total Fat
7.8g
12%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
176mg
59%
Sodium
935mg
39%
Potassium
512mg
15%
Total Carbohydrates
3.2g
1%
Dietary Fiber
0.2g
1%
Sugars
1.6g
Protein
67.1g
Vitamin A 3% Vitamin C 6%
Calcium 8% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sugar
  • Very high in niacin
  • High in phosphorus
  • Very high in selenium
  •   Bad points
  • High in cholesterol
  • High in sodium
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