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Grilled Tandoori Chicken
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.
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
Equipment
- BBQ grill or kitchen oven
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 Information:
Calories: 375kcal (19%)Carbohydrates: 12g (4%)Protein: 47g (94%)Fat: 15g (23%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 112mg (37%)Sodium: 1134mg (47%)Potassium: 748mg (21%)Fiber: 2g (8%)Sugar: 6g (7%)Vitamin A: 600IU (12%)Vitamin C: 35.5mg (43%)Calcium: 150mg (15%)Iron: 2.2mg (12%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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