5 from 3 votes
Tandoori Chicken Recipe
Try this delicious and easy Tandoori Chicken Recipe. Marinated in yogurt and spices, it's a healthy option for your weekly menu.
Prep Time
10 mins
Cook Time
20 mins
Additional Time
30 mins
Total Time
1 hr
Servings:
6
people
Calories:
357 kcal
Course:
Main Course
Cuisine:
Indian, Pakistani
Ingredients
- 2.5 lb chicken see notes, boneless
- ¼ cup avocado oil
- 1 ¼ cup yogurt see notes, plain full fat
- 1 lemon
- 1 tablespoon ginger see notes, paste
- 1 tablespoon garlic see notes, paste
- 2 teaspoon red chili powder
- 2 teaspoon kashmiri chili powder
- 2.5 teaspoon salt
- 2 teaspoon cumin powder
- 2 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon beetroot powder (optional)
Instructions
- Mix all of the above ingredients and then apply the mixture to the chicken pieces.
- Marinate this for 30 minutes in the refrigerator.
- Heat the grill pan and drizzle a little bit of the avocado oil on it.
- Place the chicken pieces evenly on the pan and cook on each side for 10 minutes, or until the chicken is 165 degrees fahrenheit when checked with a meat thermometer.
- Do this in batches, using the cooking oil as necessary, till all of the chicken is cooked.
Cup of Yum
Notes
- Chicken - I use chicken tenderloins for all of my boneless chicken recipes. I find the thighs too fatty, and the tenderloin is the juiciest part of the breast. The result is juicy and succulent tandoori chicken.
- Yogurt - Full-fat yogurt is necessary in this recipe as the fat helps keep the chicken moist. If you use low-fat yogurt, I suggest adding a tablespoon of cooking oil or ghee per pound of chicken to keep the moisture intact.
- Ginger & Garlic Paste - I make a homemade paste and freeze it, preferring the taste to the store-bought version. I recommend doing this for better flavor, but it's not essential.
- Beetroot powder - This is an optional ingredient I prefer to red food color. You can ignore it, use it like I've suggested, or use a larger quantity for a restaurant-type presentation.
- Alternate cooking methods - The grill pan method is my preferred way to cook my tandoori chicken, but you're welcome to use one of the following options if you prefer:
- Outdoor Grill - Preheat the grill to 450 degrees, brush the chicken with oil, and cook for 7-10 minutes on each side. Use a meat thermometer to check that the chicken is done. An ideal reading for poultry is 165 degrees Fahrenheit.
- Oven - Preheat your oven to 450 degrees Fahrenheit and place the chicken in a roasting pan with a rack. Bake for 15 minutes and then broil for 5 minutes on high for a charred look. Check the internal temperature of the meat and ensure it's cooked to 165 degrees Fahrenheit.
- Air fryer - Preheat your air fryer to 350 degrees and cook the chicken for 4-5 minutes on each side. Check the internal temperature with a meat thermometer to be sure the chicken is cooked to 165 degrees Fahrenheit.
Nutrition Information
Serving
1person
Calories
357kcal
(18%)
Carbohydrates
11g
(4%)
Protein
44g
(88%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
8g
(40%)
Trans Fat
0.02g
(1%)
Cholesterol
122mg
(41%)
Sodium
1253mg
(52%)
Potassium
959mg
(20%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
469IU
(9%)
Vitamin C
16mg
(18%)
Calcium
151mg
(15%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6 people
Amount Per Serving
Calories 357
% Daily Value*
| Serving | 1person | |
| Calories | 357kcal | 18% |
| Carbohydrates | 11g | 4% |
| Protein | 44g | 88% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 122mg | 41% |
| Sodium | 1253mg | 52% |
| Potassium | 959mg | 20% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 469IU | 9% |
| Vitamin C | 16mg | 18% |
| Calcium | 151mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.