Description
Healthy Tandoori Chicken is a vibrant, guilt-free dish that brings the essence of Indian cuisine right to your table. This recipe features tender, marinated chicken thighs infused with aromatic spices, resulting in a flavorful meal that’s both nutritious and satisfying. Perfect for busy weeknights or special gatherings, serve it alongside basmati rice or a fresh salad for a complete culinary experience.
Ingredients
Scale
- 1 lb boneless, skinless chicken thighs
- 1 cup plain yogurt
- 3 tbsp tandoori masala
- 2 tbsp lemon juice
- 4 cloves garlic, minced
- 1-inch ginger, grated
- ¼ cup fresh cilantro (for sauce)
Instructions
- In a large bowl, combine yogurt, tandoori masala, lemon juice, garlic, and ginger to create the marinade.
- Add chicken thighs to the marinade and ensure they are well-coated. Cover and refrigerate for at least 1 hour or overnight.
- Preheat your grill to medium-high (375°F) or oven to 400°F.
- Grill chicken for 5-7 minutes per side or bake on a parchment-lined sheet for 20-25 minutes until fully cooked.
- Meanwhile, chop cilantro and mix with yogurt and lemon juice for a refreshing sauce.
- Serve chicken hot with cilantro sauce alongside basmati rice or salad.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Grilling/Baking
- Cuisine: Indian
Nutrition
- Serving Size: 1 chicken thigh (150g)
- Calories: 290
- Sugar: 4g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 1g
- Protein: 38g
- Cholesterol: 120mg