Main Entrees

Tandoori Chicken

This recipe's adaptation of a traditional Indian yogurt marinade imparts flavor, juiciness, and a velvety texture to the chicken.

Servings 
4
Ingredients 

TANDOORI MARINADE
1/2 cup nonfat plain yogurt
2 tablespoons fresh lime juice
1 teaspoon minced fresh ginger
1 teaspoon chili powder
1 clove garlic, minced
1/2 teaspoon paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon pepper
1/4 teaspoon ground cumin
TO COMPLETE THE RECIPE
3 to 4 (1 pound) Gold'n Plump® Boneless Skinless Chicken Breasts
4 sprigs of fresh cilantro for garnish

Instructions 

Combine marinade ingredients in small bowl. Pour half of marinade into bottom of a shallow glass baking dish or flat refrigerator container. Place chicken breasts atop; cover with remaining marinade. Refrigerate, covered, for at least 30 minutes or for as long as 24 hours.

When ready to cook, position broiler rack about 5 inches from heating element; preheat broiler. Lightly coat broiler pan or baking dish with cooking spray.

Place chicken on prepared pan; broil for 5 minutes. Turn and broil second sides for about 5 minutes or until chicken is thoroughly cooked. Discard remaining marinade.

Garnish servings with cilantro sprigs.

Tips 

Throughout India, cooking is done in tandoori ovens where the food cooks over direct, intense heat. Chicken cooked by this method is called tandoori chicken.

Variations 

1/2 teaspoon jarred minced garlic may be substituted for fresh minced garlic.

Nutritional information may change when substituting your chicken product. If you choose to substitute frozen chicken for this recipe, it's best to thaw before cooking.

Possible Substitutions 
Boneless Skinless Chicken Thighs
Cuisine 
Indian

  • Serving Size
    • Servings 
      4
  • PER SERVING
    • Calories 
      150
    • Calories from Fat 
      23%
    • Total Fat 
      4g
    • Saturated Fat 
      1g
    • Total Carbohydrate 
      1g
    • Protein 
      26g
    • Sugars 
      1g
    • Cholesterol 
      71mg
    • Sodium 
      74mg
  • DAILY VALUE
    • Vitamin A 
      6%
    • Vitamin C 
      2%
    • Calcium 
      3%
    • Iron 
      6%
  • DIETARY EXCHANGES
    • Lean Meat 
      3.5
    • Recipes calling out meat in the Dietary Exchanges category were analyzed with information prior to 2014 updates. Recipes calling out protein were analyzed with the new information after 2014.
Cooking Method 
Oven
Marinate Time 
At least 30 minutes
Recipe Source 
Paulette Mitchell Chicken