Light Tandoori Chicken
Savor the bold, smoky flavors of "Light Tandoori Chicken," a healthier twist on the classic Indian dish that's perfect for weeknight dinners or special occasions. Made with tender bone-in, skinless chicken thighs marinated in a vibrant blend of low-fat Greek yogurt, lemon juice, and aromatic spices like cumin, coriander, and paprika, this recipe delivers all the flavor without excess fat. Oven-baked to perfection with an optional broil for a lightly charred finish, this protein-packed dish is as easy to prepare as it is delicious. Garnished with fresh cilantro, crisp red onions, and a squeeze of lemon, it's a feast for the senses. Pair this gluten-free, high-protein dish with fluffy basmati rice or warm naan for an irresistible meal that's sure to impress. Keywords: healthy tandoori chicken, baked tandoori chicken recipe, Indian-inspired dinner idea, low-fat tandoori marinade.
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Recipe Information
Ingredients
- 8 pieces Chicken thighs (bone-in, skinless)
- 1 cup Plain Greek yogurt (low-fat)
- 2 tablespoons Lemon juice
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 2 teaspoons Paprika
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 teaspoons Olive oil (or any neutral oil)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 small Red onion (sliced, for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
Rinse the chicken thighs under cool water and pat them dry with a paper towel. Using a sharp knife, make 2-3 small slits in each piece of chicken to allow the marinade to penetrate.
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, paprika, cumin, coriander, turmeric, cayenne pepper, salt, and black pepper. Mix until a smooth marinade forms.
Add the chicken thighs to the bowl and coat them thoroughly with the marinade, ensuring it gets into the slits you made earlier. Cover the bowl with plastic wrap, and refrigerate for at least 4 hours, preferably overnight for maximum flavor.
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack over it. Lightly brush the rack with olive oil to prevent sticking.
Remove the chicken from the marinade, shaking off any excess, and arrange the pieces on the prepared wire rack. Discard any remaining marinade.
Bake the chicken in the preheated oven for 25-30 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C) and the chicken is lightly charred around the edges.
For extra charring, switch the oven to the broil setting and broil the chicken for 2-3 minutes, watching closely to avoid burning.
Remove the chicken from the oven and let it rest for 5 minutes before serving.
Garnish with freshly chopped cilantro and sliced red onions. Serve with lemon wedges for an added zesty kick. Pair with steamed basmati rice, naan, or a fresh green salad for a complete meal.
Nutrition Facts
Calories |
368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 669 mg | 29% | |
| Total Carbohydrate | 16.8 g | 6% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 7.3 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 148 mg | 11% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 823 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
