Tandoori Chicken

The traditional Indian tandoori clay oven bakes the spices into the chicken, making it intensely flavorful without a lot of high-calorie sauce. You can easily create a similar version at home.


  • 1- to 3-pound roasting chicken
  • 1/4 cup fresh lemon juice
  • 8 ounces nonfat plain yogurt
  • 2 tablespoons extra virgin olive oil, plus 1 tablespoon
  • 2 large garlic cloves, minced
  • 1 tablespoon gingerroot, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cayenne pepper
  • 2 teaspoons paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon turmeric
  • Garnish: cilantro, scallions, lemon wedges, and basmati rice

    How to make it 

  • 1

    Rinse the chicken inside and out. Pat dry. Cut several 1/2-inch-deep slits over the entire surface of the chicken, then cut the chicken into 8 pieces.

  • 2

    Mix the next 10 ingredients, reserving 1 tablespoon olive oil, in a large bowl. Add the chicken and toss. Be sure the chicken is well coated with the yogurt marinade. Cover and marinate in the refrigerator for two hours, occasionally turning the chicken.

  • 3

    Preheat the oven to 400°F. Brush a baking pan with the remaining tablespoon of olive oil. Arrange chicken, skin side up, and roast for 15 minutes. Turn the chicken and roast for 15 minutes longer. Reduce the oven to 350°F, turn the chicken once more and roast for an additional 15 minutes. Remove the chicken and transfer to a serving platter. Serve with fresh cilantro, grilled scallions, lemon wedges, and basmati rice. Serves 4.

Nutritional Information(per serving)

  • Calories: 190
  • Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 65mg
  • Sodium: 380mg
  • Carbs: 4g
  • Sugars: 2g
  • Protein: 28g
  • Fiber: 0g

Also See:
Weight Loss Recipes From Around the World

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