Grilled Tandoori Chicken | Low Carb, Indian Recipe

Learn how to make Grilled Tandoori Chicken – just like the one at your favorite Indian restaurant. This mouthwatering  recipe is spicy, tangy and smoked to perfection! Ideal for when you’re strapped for time and looking for a healthy, low carb and satisfying option for the family. Can be grilled on the barbeque or oven.

Are you ready for barbecue season?!! This Victoria Day long weekend, the weather in Toronto is bright and beautiful and we’re taking every opportunity to enjoy the outdoor grill – with this grilled tandoori chicken recipe.

Doesn’t grilled food always taste better? It’s the delicious crispy crust that seals the juices, coupled with the smokiness, that accentuates all the flavours. Simply mouthwatering.

Since enjoying a predominantly plant-based diet, it’s been a while since I last ate chicken. People often ask me, “So does that mean you’re a vegetarian?” The simple answer is no. A predominantly plant based diet means just that – I eat mostly plants; vegetables, legumes, fruits, and non-dairy milk – with some fish.

The focus is really on wholesome foods. I’ve got to say, it’s one of the best things I’ve done for my health. I love how eating a plant-rich diet makes me feel; I am less tired, and my skin is so much brighter. But the biggest benefit of all, is the reduction in inflammation – this has had a profound impact on the quality of my life.

With less swelling in my joints, am able to move and sleep better. That makes me feel happier. If you’re interested in learning more about the health benefits of a plant-based diet, you must read my last blog for Huffpost, Canada. And not-to-mention, the tremendous benefits to our environment of eating a plant-based diet.

What is Tandoori Chicken?

Tandoori chicken is a dish marinated in yogurt and spices and cooked in a tandoor which is a cylindrical clay oven. You can easily create this dish similarly at home by using an outside grill or in an oven.

What’s in the Marinade?

• Yogurt
• Paprika
• Black cardamom
• Lime juice
• Jalapeno pepper
• Black pepper
• Kiwi
• Olive oil
• Aniseed powder
• Cinnamon powder
• Garlic
• Ginger fresh

How to make Grilled Tandoori Chicken – Step By Step

1. Gather and prepare all the ingredients (Image 1). In a small food processor, add kiwi, garlic, ginger and jalapeno (Image 2) and blend until smooth consistency (Image 3). Set aside.
2. In a large bowl, add the rest of the ingredients – except the chicken (Image 4).
3. Combine the kiwi mixture with the spice-yoghurt mixture (Image 5).
4. Add the chicken and mix until all the pieces are coated (Image 6). Marinate overnight in the fridge.
5. Fire up the BBQ and cook the chicken

This one is all about the creamy marinade – which is jam-packed with flavour. This one doesn’t have that typical red tint you may see at an Indian restaurant, but I think, it’s natural hue is simply beautiful, don’t you?

My recipe starts with skinless, whole chicken (on the bone) and a masala that’s finger-licking good. I use paprika, cardamom, aniseed, cinnamon, and pepper to give that gorgeous tandoori chicken flavour. The hot kick from jalapeño with the addition of garlic, ginger, lime juice, and kiwi give this grilled tandoori chicken, incredible depth of flavour. Wow.

Ideally, you want to marinate it overnight, to really experience those intense flavours.  I’m serious when I say, the wait is totally worth it. Otherwise, this grilled tandoori chicken is on your table in 40 minutes.

Yes, I know this gorgeous weather isn’t going to last long. Don’t worry. You don’t have to miss out on enjoying this, opt to use your oven. We’ve done this plenty of times. I bake the chicken in the oven, and finish it under the broiler to char it – turns out just as good.

Make Tandoori Chicken in the Oven

You can absolutely make Tandoori chicken in the oven so you can enjoy it no matter the weather outside. To make it in the oven, make sure to pre-heat the oven first. I preheat at 420 degrees Fahrenheit.

Oil a wire cooling rack and place on top of baking sheet. Arrange the marinated chicken on the rack and bake for about 30 minutes, or until juices run clear. Turn on broiler and broil until charred in spots, watching closely.

The broiler is a great trick for getting the charred, smoky flavour that you’d get by using an outside grill.

How To Make Tandoori Chicken: Top Tips

• Marinade the chicken for as long as possible – for best flavour. I recommend at least 24 hours.
• Make sure the chicken pieces have slits to help the marinate soak through the meat
• Rub a little oil onto the (clean and preheated) BBQ grates right before cooking so the chicken doesn’t stick
• Avoid very high heat on your BBQ. And don’t forget to cover the BBQ to the chicken to cook – without buring
• Using a brush, baste the chicken with leftover marinate every time to turn it on the grill. This will add more flavor
• You’ll know the chicken is cooked through if the juices run clear
• Cut the chicken into even sized pieces so they cook at the same time
• To add more spicy heat to the marinade you can add an extra jalapeno pepper
• You can add the chicken to curries, serve with rice or have it with salads
• Leftover chicken will store well in the fridge or freezer

More Recipes You Might Like:

• Tandoori Roasted Cashew Gobi
• Ginger Lime Chicken with Broccoli
• Chicken Dhansak

What’s your favorite BBQ recipe? I’d love to hear what BBQ recipe you’d like me to make next? Let me know in the comment below!

If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram and twitter!  Can’t wait to see your photos.

Grilled Tandoori Chicken | Low Carb Indian Recipe

Gluten FreeLow CarbHeart HealthyDiabetes Friendly

3 from 7 votes

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Probably the easiest Indian recipe you'll ever make; this fast and mouthwatering grilled tandoori chicken recipe is spicy, tangy and smoked to perfection - just like the one at your favourite Indian restaurant! Ideal for when you're strapped for time and looking for a healthy, low carb and satisfying option for the family. Gluten Free.

Prep Time15 mins

Cook Time35 mins

Total Time50 mins

Course: Main

Servings: 4 people

Author: Shahzadi Devje

Ingredients

• 1 kiwi golden (green variety will work just as well)
• 6 cloves garlic
• 2 inch ginger fresh
• 1 cup yogurt 2% fat
• 2 tsp salt
• 2 tsp paprika
• 2 cardamom black, deseeded and crushed
• 1 lime juice
• 1 jalapeno pepper or 2 if you can really handle it
• 1 tsp black pepper
• 3 tbsp olive oil
• 1/2 tsp aniseed powder
• 1/2 tsp cinnamon powder
• 1 chicken skinless, on the bone, cut in 8 pieces

Instructions

• In a small food processor, add kiwi, garlic, ginger and jalapeno and blend until smooth consistency. Set aside. 
• In a large bowl, add the rest of the ingredients - except the chicken 0 and mix well.
• Combine the kiwi mixture with the spice-yoghurt mixture.
• Add the chicken and mix until all the pieces are coated. Marinate overnight in the fridge. 

If using the BBQ

• Prepare the grill by rubbing a little oil onto the (clean and preheated) BBQ grates right before cooking. Place the chicken on the grill and cook for 15 minutes, turning pieces once or twice
• Brush chicken with the marinade sauce and continue to grill for about another 10-15 minutes, turning occasionally. Chicken is done when the juices run clear.
• Remove chicken from grill. Let the meat rest for 5 minutes (if you can resist!) and enjoy!

If using your oven

• Preheat oven to 420ºF. Oil a wire cooling rack and place on top of baking sheet.  Arrange chicken on rack and grill for about 30-35 minutes, or until juices run clear.  Turn on broiler and broil until charred in spots, watching closely.

Notes

• Marinade the chicken for as long as possible - for best flavour. I recommend at least 24 hours.
• Make sure the chicken pieces have slits to help the marinate soak through the meat
• Rub a little oil onto the (clean and preheated) BBQ grates right before cooking so the chicken doesn’t stick
• Avoid very high heat on your BBQ. And don't forget to cover the BBQ to the chicken to cook - without buring
• Using a brush, baste the chicken with leftover marinate every time to turn it on the grill. This will add more flavor
• You'll know the chicken is cooked through if the juices run clear
• Cut the chicken into even sized pieces so they cook at the same time
• To add more spicy heat to the marinade you can add an extra jalapeno pepper
• You can add the chicken to curries, serve with rice or have it with salads
• Leftover chicken will store well in the fridge or freezer
•  

Nutrition Facts

Grilled Tandoori Chicken | Low Carb Indian Recipe

Amount Per Serving

Calories 375 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 3g15%

Trans Fat 0.04g

Polyunsaturated Fat 2g

Monounsaturated Fat 9g

Cholesterol 112mg37%

Sodium 1134mg47%

Potassium 748mg21%

Carbohydrates 12g4%

Fiber 2g8%

Sugar 6g7%

Protein 47g94%

Vitamin A 600IU12%

Vitamin C 35.5mg43%

Calcium 150mg15%

Iron 2.2mg12%

* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.

Shahzadi Devje

Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she’s dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.