Description
Experience the vibrant flavors of India with this Healthy Tandoori Chicken, marinated in aromatic spices and yogurt, baked to juicy perfection for a guilt-free meal.
Ingredients
Scale
- 3–4 boneless, skinless chicken breasts
- 1 cup plain yogurt
- 2 tbsp tandoori masala
- 2 tbsp fresh lemon juice
- 4 garlic cloves, minced
- 1-inch piece of ginger, grated
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- Prepare the Marinade: In a bowl, combine yogurt, tandoori masala, lemon juice, minced garlic, grated ginger, salt, and pepper. Whisk until smooth.
- Marinate the Chicken: Place chicken breasts in a resealable bag or shallow dish. Pour marinade over chicken and ensure it's well coated. Seal or cover and refrigerate for at least one hour or overnight for maximum flavor.
- Preheat Your Oven: Preheat oven to 425°F (220°C) or prepare your grill for medium-high heat.
- Bake or Grill: If baking, spread marinated chicken on a lined baking sheet and cook for about 20-25 minutes until fully cooked (internal temperature should reach 165°F). If grilling, place on the grill and cook each side for about six minutes until charred.
- Let It Rest: Remove from heat and let chicken rest for five minutes before slicing to retain moisture.
- Serve: Garnish with fresh cilantro and serve with naan or rice.
Nutrition
- Serving Size: 1 chicken breast (150g)
- Calories: 230
- Sugar: 6g
- Sodium: 120mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 0g
- Protein: 38g
- Cholesterol: 110mg
Keywords: For a dairy-free option, substitute yogurt with coconut milk. Add lime juice for an extra zesty kick. Incorporate chopped cilantro or mint for added freshness.