Tandoori Chicken

Tandoori Chicken

The delicious mixture of spices for this tandoori chicken is worth keeping on hand all the time. Tandoor ovens in India go up to 800 degrees, but a similar effect can be achieved using a very hot oven.

Ingredients

  • Serves: 12
  • Prep Time:
  • Cook Time:

Tandoori Chicken:

  • 12 boneless, skinless chicken breast(s)
  • 1/2 cup (125 mL) tandoori spice mixture, recipe follows
  • 4 tbsp (60 mL) ginger, fresh, minced
  • 8 cloves garlic, chopped
  • 1/2 cup (125 mL) lemon juice
  • 3 cups (750 mL) plain yogurt, low-fat
  • 3 tbsp (45 mL) honey
  • cooking oil spray

Spice mixture:

  • 2 tsp (10 mL) peppercorns
  • 4 tsp (20 mL) cumin seeds
  • 1 tbsp (15 mL) coriander, whole seeds
  • 16 cloves, whole
  • 1 tbsp (15 mL) turmeric
  • 4 tsp (20 mL) paprika
  • 1 tsp (5 mL) cayenne pepper
  • 1/2 tsp (2.5 mL) nutmeg
  • 1/2 tsp (2.5 mL) salt

Instructions

Tandoori Chicken

  1. Spray 1 or 2 wire racks with low calorie nonstick spray and set on baking sheets.

  2. Place spice mixture in a large mixing bowl.

  3. Mix well and add ginger, garlic, lemon juice, yogurt and honey. Stir to combine throughly.

  4. Remove all visible fat from chicken.

  5. Cover with yogurt mixture and marinate in refrigerator for at least 6 hours.

  6. Allow to sit at room temperature for ½ hour before baking.

  7. Remove chicken from marinade and place on prepared baking sheets. Bake in an oven preheated to 500°F (260°C).

  8. Roast for 20-25 minutes or until cooked through and internal temperature reaches 165°F (74°C).

Spice mixture

  1. Toast peppercorns, cumin, coriander and cloves in a dry skillet over low heat for 2-3 minutes.

  2. Grind while still warm and combine with all other spices.

  3. Spice mixture recipe can be doubled or tripled and stored for later use.

Nutrition Info

  • Per 350 g serving Amount
  • Calories 370
  • Protein 64 g
  • Fat 6 g
  • Saturated Fat 3 g
  • Carbohydrate 12 g
  • Fibre 1 g
  • Sugar 8 g
  • Cholesterol 160 mg
  • Sodium 290 mg
  • Per 350 g serving % Daily Value
  • Potassium 28
  • Calcium 15
  • Iron 10
  • Vitamin A 10
  • Vitamin C 15
  • Vitamin B6 88
  • Vitamin B12 68
  • Folate 10
  • Magnesium 37
  • Zinc 31

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