from Food Network

This chicken tandoori recipe is for all of those adventurous foodies out there! This is a healthy version of the classic Indian dish, and it’s a little bit spicier and smokier too.

It offers individuals maintaining a healthy lifestyle a dish that is not lacking in flavor, but it is lacking in calories, fat, and carbs. It is also high in protein. This dish has a yogurt sauce that brings in a new texture to the dish and a cooling element to take away some of the heat from the chicken. Make sure to test this dish with adventurous individuals who are not afraid of flavor!

chicken tandoori recipe

Chicken Tandoori Recipe

Serves 4

8 skinless, boneless chicken thighs (about 2 1/2 pounds)

Juice of 1 lemon

Kosher salt

1/2 cup plus 2 tablespoons plain yogurt

1 tablespoon vegetable oil

1/2 small red onion, roughly chopped

3 cloves garlic, smashed

1 2-inch piece ginger, peeled and roughly chopped

4 teaspoons tomato paste

2 teaspoons ground coriander

1 1/2 teaspoons ground cumin

1 3/4 teaspoons hot paprika

2 tablespoons chopped fresh cilantro

Cooked rice, for serving (optional)


Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.

Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.

Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees F, 5 to 6 minutes per side.

Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.

Per serving: Calories 237; Fat 9 g (Saturated 2 g); Cholesterol 115 mg; Sodium 1,266 mg; Carbohydrate 8 g; Fiber 2 g; Protein 30 g

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