Tandoori chicken is a popular Indian dish cooked in a cylindrical clay oven that gives it a unique, tender and smoky flavor. The marinade is made from plain Greek yogurt, ginger garlic paste, a blend of spices, and lemon juice. The chicken is marinated for at least two hours before being baked or grilled on skewers. Tandoori chicken is a healthy option as it is low in fat and calories and high in protein and important nutrients. It can be served with basmati rice or naan bread and is perfect for any occasion.

Tandoori Chicken: A Flavorful and Healthy Indian Delight

Tandoori chicken is a popular dish in Indian cuisine that is loved all around the world for its unique blend of spices and flavors. It is a traditional dish that is cooked on skewers in a Tandoor (a cylindrical clay oven) over high heat. The high heat of the Tandoor gives the chicken a tender and smoky flavor that is hard to replicate with other cooking methods.

Ingredients

• Marinade:
• 1 cup plain Greek yogurt
• 2 tbsp ginger garlic paste
• 1 tbsp cumin powder
• 1 tbsp coriander powder
• 1 tbsp paprika
• 1 tsp turmeric
• 1 tsp chili powder
• 1 tsp salt
• Juice of 1 lemon
• 1-2 lbs. boneless, skinless chicken breasts or thighs
• For serving:
• Lemon wedges
• Sliced onions
• Chopped cilantro

Instructions

Follow these easy steps to make delicious and healthy Tandoori chicken:

Step 1: Prepare the Marinade

1. Mix all of the marinade ingredients together in a large bowl until well combined.
2. Reserve about ¼ cup of the marinade to use as a dipping sauce later.
3. Cut the chicken into bite-sized pieces and add them to the marinade. Toss the chicken until it is evenly coated with the marinade.
4. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.

Step 2: Preheat the Oven

1. Preheat your oven to 450°F.
2. Line a baking sheet with parchment paper and lightly coat it with cooking spray or oil.

Step 3: Skewer the Chicken

1. Thread the chicken onto skewers, leaving a little space between each piece.
2. Place the skewers on the prepared baking sheet and discard any excess marinade.
3. Bake the chicken for 12-15 minutes, or until it is cooked through and the edges are slightly charred.
4. Pro Tip: If you have a grill, you can also cook the chicken skewers over high heat for a more authentic flavor.

Step 4: Serve and Enjoy!

1. Remove the chicken skewers from the oven or grill and transfer them to a serving platter.
2. Garnish the chicken with lemon wedges, sliced onions, and chopped cilantro.
3. Drizzle the reserved marinade over the chicken or serve it as a dipping sauce on the side.
4. Serve hot and enjoy the mouth-watering flavors of Tandoori chicken.
5. Pro Tip: Tandoori chicken pairs well with a side of basmati rice or naan bread.

Nutrition Facts

• Serving Size: 4 ounces (114g)
• Calories: 155
• Protein: 26g
• Total Fat: 4g
• Saturated Fat: 1g
• Cholesterol: 81mg
• Sodium: 507mg
• Potassium: 374mg
• Carbohydrates: 3g
• Fiber: 1g
• Sugar: 1g
• Vitamin A: 9%
• Vitamin C: 8%
• Calcium: 6%
• Iron: 9%

Tandoori chicken is not only delicious but also a healthy meal option as it is packed with protein and other important nutrients. It is a perfect dish to prepare for dinner parties, family gatherings, or any special occasion. With this easy step-by-step guide, you can enjoy the delightful flavors of Tandoori chicken any time you want.