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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.
Serves: 12
Prep Time: 15 min
Cook Time: 25 min

Ingredients

Tandoori Chicken

12 boneless, skinless chicken breast(s)
½ cup tandoori spice mixture, recipe follows
4 tbsp ginger, fresh, minced
8 cloves garlic, chopped
½ cup lemon juice
3 cups plain yogurt, low-fat
3 tbsp honey
cooking oil spray

Spice Mixture

2 tsp peppercorns
4 tsp cumin seeds
1 tbsp coriander, whole seeds
16 cloves, whole
1 tbsp turmeric
4 tsp paprika
1 tsp cayenne pepper
½ tsp nutmeg
½ tsp salt

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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).

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

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

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

Nutrition Info

Per 350 g serving Amount
Calories370
Protein64 g
Fat6 g
Saturated Fat3 g
Carbohydrate12 g
Fibre1 g
Sugar8 g
Cholesterol160 mg
Sodium290 mg
Per 350 g serving % Daily Value
Potassium28
Calcium15
Iron10
Vitamin A10
Vitamin C15
Vitamin B688
Vitamin B1268
Folate10
Zinc31