Maria’s Tandoori Chicken

May 25, 2023May 25, 20230 17
Maria's Tandoori Chicken with a Yogurt Marinade
in Main

Prep

10 min

Cook

20 min

Ready In

4 hours 30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 chicken breasts
450 g natural yoghurt
3 garlic cloves
1 onion
2 cm cubed fresh ginger
3 tablespoons tandoori paste
1 teaspoon salt
1 fresh green chile
1/2 cup fresh coriander

Nutrision Information

Servings Per Recipe
4
Calories
254
Sugar
6g
Fat
7g
Tandoori chicken is a classic Indian dish that is known for its depth of flavor and bright red-orange hue. Traditionally marinated in a mixture of spices, yogurt, and lemon, tandoori chicken is then roasted in a clay oven, or tandoor. This recipe is a simplified version, that uses a pre-made tandoori paste and a yogurt marinade, making it quick and easy to prepare. Maria's Tandoori Chicken has a subtle heat from the fresh green chili, and the fresh coriander adds a fresh, herbaceous note to the dish. Perfect for a quick, healthy dinner that is full of flavor.

Instructions

1.In a large bowl, mix together the natural yogurt, minced garlic, diced onion, grated fresh ginger, tandoori paste, and salt until well combined.
2.Add the chicken breasts to the bowl and use your hands to make sure the marinade is evenly distributed over the meat.
3.Cover the bowl with plastic wrap and marinate in the refrigerator for at least 4 hours, or overnight if possible.
4.Preheat a grill or grill pan to medium-high heat.
5.Remove the chicken from the marinade and shake off any excess. Grill the chicken for 8-10 minutes per side, or until cooked through.
6.While the chicken is cooking, finely chop the fresh green chili and the fresh coriander.
7.Once the chicken is done, remove it from the grill and let it rest for a few minutes. Serve it with the chopped chili and coriander sprinkled on top.

PROS

This tandoori chicken recipe is packed with flavor and has a tender, juicy texture.

Using yogurt as a marinade makes this dish a healthier version than traditional recipes, as it is lower in fat and calories.

CONS

Cooking tandoori chicken on the grill can be tricky, as the chicken breast can easily dry out if left on the grill too long.

Additionally, tandoori paste contains food coloring and can be high in sodium.

HEALTH & BENEFITS

Maria’s Tandoori Chicken is a healthier take on traditional Indian recipes, as it uses natural yogurt as a marinade rather than heavy cream.
Yogurt is high in protein, calcium, and probiotics, which can help improve gut health.
Chicken is also an excellent source of protein, making it a great addition to a balanced diet.

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