Tandoori Chicken (low fat version)

Tandoori Chicken (low fat version)

Ready in 45 minutes

A classical Indian-style baked chicken.

"I used the exact recipe (except the food coloring) and the flavor was really good. It turned out pretty dry when I baked it for 45 minutes so I'll probably try 30 minutes next time and maybe double the sauce."

- bgerte2009

Top-ranked recipe named "Tandoori Chicken (low fat version)"

4.6 avg, 9 review(s) 100% would make again

Ingredients

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4 large Chicken Breasts; - Skinless Boneless
2 tablespoons vegetable oil; or olive oil for basting
-- Marinade --
3/4 cup Plain yogurt
2 tablespoons Lemon juice
4 cloves garlic; peeled
1 inch fresh ginger; - Peeled
1 tablespoon Ground cumin
1/2 teaspoon Ground cardamom
1/4 teaspoon Ground cloves
1/2 teaspoon Cayenne pepper
1/2 teaspoon Black Pepper; freshly ground
1 tablespoon red food coloring; (optional)
2 tablespoons yellow food coloring; (optional)
Coarse salt; to taste

Original recipe makes 8

Servings  

Preparation

Cut each chicken breast in half to make 8 equal pieces. Prick the flesh of the chicken and make diagonal slashes, 1-inch apart using a paring knife. Set aside in a sealable plastic bag or shallow covered dish.

Mix all the ingredients of the marinade in an electric blender or a food processor and process until thoroughly pureed. Pour the marinade over chicken, toss and rub, to coat thoroughly. Cover and refrigerate for 8 hours or overnight.

Preheat oven to 400 degrees F. Place chicken in a single layer over a rack positioned in sheet pan. Bake in the middle of the oven for 45 minutes, Turning once and basting with marinade juices and oil, or until cooked.

Serve immediately garnished with lemon or lime wedges. Accompany this with Pan-Roasted Potatoes and Onions with Cumin and Indian Salsa.

Adapted from a recipe in: "The Essentials Collection: Low Fat" by Parragon Publishing.

Notes

You may want to consider using Achiote paste rather than the food coloring if you're sensitive about artificial color.

Credits

Added on Award Medal

I'm not a fan of food coloring, so this one is au naturel. photo by FighttheFatFoodie FighttheFatFoodie

photo by fcflaherty fcflaherty

photo by promfh promfh

Calories Per Serving: 170 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

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jaymanhardev 1 year ago
I used the exact recipe (except the food coloring) and the flavor was really good. It turned out pretty dry when I baked it for 45 minutes so I'll probably try 30 minutes next time and maybe double the sauce.
bgerte2009 3 years ago
Great recipe. We love tandoori chicken and this made a great tandoori. I made my own Achiote paste- the annatto seeds were almost impossible to grind. But it turned out great.
LBtips 4 years ago
I broiled the chicken and only marinated it for 30 minutes. It came out much milder this way and my baby and non-indian loving family was able to eat this milder version.
Butterflyvertigo 4 years ago
Very good recipe
Cyrano 8 years ago
Sally747 8 years ago
You may want to consider using Achiote paste rather than the food coloring if you're sensitive about artificial color.
Sally747 8 years ago
This recipe was very quick,will make again.
Sally747 8 years ago
You may want to consider using Achiote paste rather than the food coloring if you're sensitive about artificial color. [I posted this recipe.]
promfh 8 years ago
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