Tandoori chicken recipe
Healthy Living

Tandoori Chicken Recipe

Mercy Health | Oct 6 2017

Tandoori chicken was created in India, but is now popular around the world. This easy tandoori chicken recipe, courtesy of eatright.org, is sure to please crowds, and can be served as an appetizer or main dish.

Marinated in yogurt sauce with a unique blend of aromatic spices and turmeric, the chicken has a rich yellow color and is mildly spicy. While tandoori chicken gets its name from the bell-shaped tandoor clay oven often used in Indian cooking, we’ve simplified the process, making this recipe friendly for your grill. Simply thread the marinated chicken on skewers, and it’s ready to serve as an appetizer or main dish.

Serves 8

Tandoori Chicken Recipe:

3 boneless chicken breasts (about 2½ pounds)
1 cup plain low-fat yogurt
3 tablespoons fresh lime juice
1 tablespoon grated fresh ginger
1 teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon cumin
½ teaspoon cardamom
¼ teaspoon cayenne pepper
¼ teaspoon ground cloves
¼ teaspoon salt
4 tablespoons vegetable oil
3 cups shredded lettuce
2 limes, cut in wedges
½ cup chopped mint leaves, for garnish

How to Prepare Tandoori Chicken:

Cut chicken into 1½-inch pieces. Place in a medium bowl and set aside.

Next, combine the yogurt and lime juice in a small bowl with ginger, turmeric, coriander, cumin, cardamom, cayenne, cloves and salt. Stir to mix well. Then, pour yogurt mixture over the chicken and toss gently with a large spoon to coat chicken. Cover and refrigerate 8 hours or overnight to marinate chicken.

Remove the chicken from the marinade; discard remaining marinade. Thread chicken on skewers and brush with vegetable oil.

Finally, place chicken skewers on medium-high grill. Cook for 10 to 12 minutes, turning to cook thoroughly.

To serve, arrange grilled tandoori chicken skewers over lettuce. Garnish with lime wedges (to squeeze over chicken) and mint leaves. Complement chicken tandoori with naan, an Indian flatbread, and your choice of vegetables and fruit.

Tandoori Chicken Nutrition Facts:

Calories: 270

Calories from fat: 110

Total fat: 12g

Saturated fat: 2g

Trans fat: 0g

Cholesterol: 85mg

Sodium 170mg

Total carbohydrate: 7g

Dietary fiber: 1g

Sugars: 3g

Protein: 33g

For a healthy side, try serving this tandoori chicken recipe with our simple kale chips. Enjoy!

Mercy Health

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