Sugar-Free Tandoori Chicken
Indulge in the rich, smoky flavors of **Sugar-Free Tandoori Chicken**, a healthy twist on the classic Indian favorite. Crafted with a vibrant blend of aromatic spices like garam masala, cumin, and paprika, this recipe uses unsweetened Greek yogurt to create a luscious marinade, ensuring every bite bursts with tangy-sweet depth without added sugar. Perfectly charred and irresistibly juicy, the chicken is marinated overnight to maximize flavor, then grilled or baked to perfection. Ready in just 50 minutes, this wholesome dish pairs beautifully with fresh cucumber slices and lemon wedges for a guilt-free, crowd-pleasing meal. Ideal for fans of sugar-free and protein-packed recipes, it’s a must-try for healthy weeknight dinners or backyard BBQs.
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Recipe Information
Ingredients
- 1.5 lbs Chicken (bone-in, skinless)
- 1 cup Greek yogurt (unsweetened, full-fat)
- 2 tbsp Lemon juice
- 1 tbsp Ginger (grated)
- 1 tbsp Garlic (grated)
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 0.5 tsp Turmeric powder
- 1 tsp Paprika
- 0.5 tsp Cayenne pepper (optional for extra spice)
- 1 tsp Garam masala
- 1.5 tsp Salt
- 0.5 tsp Ground black pepper
- 2 tbsp Olive oil
Instructions
In a large bowl, make slashes in the chicken pieces to allow the marinade to penetrate more effectively. Set aside.
In another bowl, mix the Greek yogurt, lemon juice, grated ginger, grated garlic, cumin powder, coriander powder, turmeric powder, paprika, cayenne pepper (if using), garam masala, salt, and black pepper.
Add the olive oil to the marinade mixture and stir until well combined.
Rub the marinade generously over the chicken pieces, making sure to coat them thoroughly and push the marinade into the slashes.
Cover the bowl with plastic wrap or transfer the chicken to a zip-top bag. Marinate in the refrigerator for at least 4 hours or overnight for best results.
Preheat your grill, oven, or stovetop grill pan to medium-high heat. If using an oven, preheat to 400°F (200°C).
If grilling, lightly oil the grill grates. Place the chicken on the grill and cook for 12-15 minutes on each side until charred and fully cooked through (internal temperature should reach 165°F in the thickest part).
If using an oven, arrange the chicken on a baking sheet lined with aluminum foil or parchment paper. Bake for 20-25 minutes, then broil on high for the last 5 minutes to achieve a charred finish.
Remove the chicken from the heat and let it rest for 5 minutes before serving.
Serve hot with a side of cucumber slices, lemon wedges, and fresh cilantro for garnish.
Nutrition Facts
Calories |
1631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.4 g | 90% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 626 mg | 209% | |
| Sodium | 4138 mg | 180% | |
| Total Carbohydrate | 22.4 g | 8% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 7.8 g | ||
| Protein | 222.9 g | 446% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 386 mg | 30% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 2353 mg | 50% | |
*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.
