Grilled Tandoori Chicken
User Reviews
4.6
Grilled Tandoori Chicken
Description
Grilled Tandoori Chicken features boneless, skinless chicken breasts marinated in a mixture of Greek yogurt, olive oil, garlic, lemon juice, and a blend of Indian spices including garam masala, smoked paprika, turmeric, cumin, coriander, and ground ginger. This combination both flavors and tenderizes the meat. The optional cayenne adds heat to taste.
The chicken is marinated for at least 30 minutes to absorb the flavors, ideally longer for best results, then grilled over medium-high heat until cooked through, developing a slightly charred surface from direct heat. Using chicken tenders reduces cooking time to about 8 minutes total.
A creamy dipping sauce made from Greek yogurt, olive oil, apple cider vinegar, honey, and seasonings complements the chicken’s spices with a balance of tartness and sweetness. The sauce is garnished optionally with fresh cilantro for a bright finish.
The chicken is best served fresh and can be stored airtight in the refrigerator for up to five days, with the dipping sauce keeping for about a week. The marinade’s nutrition estimate may be skewed since not all marinade is consumed.
Ingredients
Chicken & Marinade
- ½ cup Greek yogurt 5 ounces, 0% fat
- 2 to 3 tablespoons olive oil
- 4 to 5 cloves garlic finely minced or pressed
- 2 tablespoons lemon juice
- 1 tablespoon garam masala
- 1 tablespoon paprika I used smoked paprika
- 1 teaspoon Turmeric
- 1 teaspoon cumin
- 1 teaspoon Coriander
- 1 teaspoon ground ginger
- 1 teaspoon kosher salt
- 1 teaspoon black pepper freshly ground
- ¼ teaspoon cayenne pepper optional and to taste
- 1 to 1.25 pounds chicken breast I used breast tenders which cook very quickly to save time, boneless skinless
Dipping Sauce (optional)
- about 2/3 cup 6 ounces Greek yogurt (I used 0% fat)
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey or to taste
- 1 teaspoon kosher salt or to taste
- ½ teaspoon black pepper or to taste, freshly ground
- ¼ cup cilantro optional, fresh, finely minced for garnish
Instructions
Marinate the Chicken
- Add all ingredients to a gallon-sized ziptop bag, seal, and squish the chicken around to coat it well and evenly.
- Place bag in the fridge and marinate for at least 30 minutes (if you can plan ahead and marinate overnight, even better).
Grill the Chicken
- Preheat grill to medium-high.
- Remove chicken from the bag using tongs and place it on the grill; discard the bag and extra marinade.
- Grill chicken on each side for about 4 to 5 minutes or until done. Because I used breast tenders, they cook very quickly, in about 8 minutes total. Large breasts will take longer to grill.
- After chicken is done, set aside to rest (5 to 10 minutes). While it rests, make the dipping sauce.
Make the Dipping Sauce
- To a small bowl, add all ingredients except cilantro, and whisk to combine. Taste, check for seasoning balance and desired consistency, and if necessary add more salt, pepper, oil, honey, etc. to taste.
- Optionally garnish the chicken with cilantro before serving it with the dipping sauce on the side.
Notes
- Marinating the chicken overnight enhances its flavor and tenderness.
- Store leftover grilled chicken in an airtight container in the refrigerator for up to 5 days.
- The dipping sauce will keep airtight in the refrigerator for up to 1 week.
- Nutrition information may overestimate calories since not all marinade is retained or consumed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 511 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 511kcal | 26% |
| Carbohydrates | 19g | 6% |
| Protein | 54g | 108% |
| Fat | 25g | 38% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 19g | 112% |
| Cholesterol | 128mg | 43% |
| Sodium | 1269mg | 53% |
| Fiber | 2g | 8% |
| Sugar | 11g | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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