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Grilled Tandoori Chicken | Low Carb Indian Recipe

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
Cuisine Desi, ethnic, Indian, pakistani, South Asian
Servings: 4 people
grilled tandoori chicken served with grilled vegetables and lime slices.

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
  • ½ tsp aniseed powder
  • ½ 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
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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.