(I’m not suggesting you need to cook in an actual tandoor, but I thought this picture was fun) 🙂
Tandoori chicken is one of my favorites – but like anything, whether it is a healthy choice depends on how it is made.
I LOVE this recipe – packed with spices and with yogurt as a base for the marinade, it’s sure to satisfy the palate, and you really can’t eat much cleaner! I pumped up the spices and cut the oil in half from the original recipe; you could also bake the chicken breasts whole in the oven and skip the oil entirely.
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
2 teaspoon ground coriander
2 teaspoon cumin
1 teaspoon cardamom
¼ teaspoon cayenne pepper
¼ teaspoon ground cloves
¼ teaspoon salt
2 tbsp canola oil
2 limes, cut in wedges
1 cup chopped mint leaves, for garnish
- Cut chicken in skewer sized pieces (or leave whole if you are baking).
- Combine the yogurt and lime juice in a bowl with ginger, turmeric, coriander, cumin, cardamom, cayenne pepper, cloves and salt. Pour yogurt mixture over the chicken and toss gently with a large spoon to coat chicken. Marinate at least 2-3 hours, or overnight if you have time, in the fridge.
- Remove the chicken from the marinade. Thread chicken on skewers and brush with vegetable oil. (or use a bake-safe dish sprayed with non-stick spray if baking, with no oil)
- Place chicken skewers on medium-high grill. Cook for 10 to 12 minutes, turning to cook thoroughly. (or bake in oven at 375-400 F until cooked through)
Serve with a big leafy green salad, with lime wedges and mint leaves for garnish!
Makes 8 servings. Per serving: (calculated with the oil for skewer version)
Dr Sue Pedersen www.drsue.ca © 2019
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