0 from 3 votes
Tandoori Chicken (Boneless)
Tandoori chicken is made with tender boneless chicken and a yummy tandoori marinade featuring yogurt, cayenne pepper, and garam masala.
Prep Time
15 mins
Cook Time
15 mins
Marinate Time
3 hrs
Total Time
3 hrs 45 mins
Servings: 6
Calories: 342 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 2 lbs chicken thighs boneless and skinless
- 1/4 cup ghee or butter melted
Marinade
- 1 cup Greek yogurt plain
- 2 tbsp chili paste sambal oelek
- 1 lemon juice divided
- 2 tablespoons fresh ginger paste
- 2 tablespoons garlic minced
- 2 tablespoons vegetable oil
- 2 tsp red food coloring/gel chemical free preferred
- 1/2 tsp kosher salt
- 2 tsp cayenne powder
- 1 tsp garam masala
Serve
- 2 tbsp ghee or butter melted
- 2 lemons sliced
- 1 small bunch cilantro leaves
Instructions
- Make cuts on the flesh of the chicken. In a bowl whisk together the marinade ingredients.
- Add the chicken to the marinade and toss to coat. Make sure to get marinade in all cuts to penetrate flavor. Cover with plastic wrap and refrigerate minimum 3 hours or overnight.
Cup of Yum
Bake
- Preheat your oven to 400°F. Place a grill rack over a baking sheet lined with foil.
- Coat the rack with cooking spray. Using gloves or tongs - Shake and discard excess marinade from chicken. Place the chicken on the grill rack leaving space in between each piece.
- Bake the chicken for 30 minutes. After 15 minutes, brush some butter/ghee over each chicken piece. After 30 minutes, turn the chicken pieces over. Brush with more butter/ghee and continue baking for another 15 minutes. Be sure inserted thermometer reads 165°F.
Cup of Yum
Grill
- Set grill temperature to 400°F. Clean and oil the grill grates.
- Using gloves or tongs - Shake and discard excess marinade from chicken. Grill 3 minutes first side, flip and brush some butter over each chicken piece, grilling for 6 minutes. Turn once more, brush some butter over each chicken piece and grill for another 1-2 minutes. Be sure inserted thermometer reads 165°F.
- Serve topped with more melted butter/ghee, chopped cilantro and lemon slices.
Nutrition Information
Calories
342kcal
(17%)
Carbohydrates
9g
(3%)
Protein
34g
(68%)
Fat
19g
(29%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Trans Fat
0.03g
Cholesterol
177mg
(59%)
Sodium
345mg
(14%)
Potassium
538mg
(15%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
360IU
(7%)
Vitamin C
31mg
(34%)
Calcium
72mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 342
% Daily Value*
| Calories | 342kcal | 17% |
| Carbohydrates | 9g | 3% |
| Protein | 34g | 68% |
| Fat | 19g | 29% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 177mg | 59% |
| Sodium | 345mg | 14% |
| Potassium | 538mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 360IU | 7% |
| Vitamin C | 31mg | 34% |
| Calcium | 72mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.