Tandoori Chicken Recipe

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


Submitted by prettychikin

Makes 4 servings



From Eating Well Diabetes Cookbook

Recipe Ingredients for Tandoori Chicken

1 cup nonfat plain yogurt
1 small onion, minced
2 cloves garlic, minced
1 1/2 tablespoons lemon juice
1 teaspoon chopped fresh cilantro
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
1 1/2 lbs chicken thighs

Recipe Directions for Tandoori Chicken

  1. Stir together yogurt, onion and garlic in a shallow glass dish. Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.

  2. Preheat oven to 500F. Coat a wire rack with cooking spray and set it over a foil-covered baking sheet. Place the chicken on the prepared rack.

  3. Bake the chicken until browned and no trace of pink remains in the center, 25 - 30 minutes. Serve hot.

Categories

Main Dish

Nutrition Facts
Serving Size 258.3g
Amount Per Serving
Calories
377
Calories from Fat
123
% Daily Value*
Total Fat
13.7g
21%
Saturated Fat
4.1g
20%
Trans Fat
0.0g
Cholesterol
155mg
52%
Sodium
482mg
20%
Potassium
620mg
18%
Total Carbohydrates
7.8g
3%
Dietary Fiber
0.7g
3%
Sugars
5.3g
Protein
52.9g
Vitamin A 5% Vitamin C 9%
Calcium 15% Iron 14%
* 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
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  •   Bad points
  • High in cholesterol
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