Light Tandoori Chicken
Oven time 50-55 min
Our version of the popular Tandoori Chicken uses very little fat, and is a light but delicious tasting dish. Grilled, oven-baked or on the barbeque, this versatile dish is packed with flavour and taste. Marinate it overnight for the flavours to imbibe, and for an even lighter option, remove the skin. Enjoy with Tandoori roti or Wholemeal naan
- Whole chicken cut into 4
- 50 g low-fat natural yogurt
- 1 tablespoon soy sauce
- 4 garlic cloves, crushed
- 2½ teaspoons peeled and grated root ginger
- 2 teaspoons lemon juice
- 2 tablespoons chopped coriander leaves
- 2 tablespoons chopped fenugreek leaves
- 1 teaspoon black pepper, coarsely ground
- 1 teaspoon garam masala
- 1 teaspoon ground cinnamon
- ½ teaspoon ground cloves
- Oil for coating pan
- 3 large tomatoes, sliced
- 1 green pepper, sliced
- 2 large onions, sliced
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Method for oven-baked chicken:
01 Mix together the yogurt, soy sauce, garlic, ginger, lemon juice, coriander, fenugreek and all the spices and cover the chicken with this mixture – leave to marinate in the fridge for 4 hours.
02 Pre-heat the oven to gas mark 4, 180°C (350°F).
03 Spray a non-stick frying pan with oil and cook the chicken pieces on a high heat until lightly brown.
04 Place the chicken in an ovenproof dish and arrange the slices of tomatoes, pepper and onions on top, and cover with foil.
05 Cook in the pre-heated oven for 30 minutes and then reduce the heat to gas mark ½, 140°C (250°F) for another 15-20 minutes or until cooked
Method for barbequing the chicken:
01 Same as step 1 above
02 Cook chicken pieces over medium hot coal for 25-30 minutes. Discard any of the leftover sauce which contained the uncooked chicken