About Me
Health Coaching
Programs

What's New

Testimonials

Contact

Healthy tandoori chicken

This Indian dish may be traditionally made in a tandoor clay oven, but you can easily make this at home using your oven and everyday ingredients. Chicken is infused with flavor from a richly spiced yogurt marinade, then broiled or baked until crisp with delicious blackened bits. Keto-friendly and low carb.

Prep time

20 minutes

Cook time

30 minutes

Marinate time

6 hours

Yield time

3 servings

Ingredients

  • 1.5 pounds boneless chicken thighs or breast
  • Rub:
  • 1 lime, juiced (1-2 tablespoons)
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • Marinade:
  • 1 cup plain greek yogurt
  • 5 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 teaspoon ground turmeric

Instructions

  • Marinate Chicken: Rub salt, pepper, and lime juice over all surfaces of chicken thighs; set aside. Stir together all marinade ingredients in large bowl until well-mixed. Add chicken thighs to bowl one at a time, using tongs to stir them around until smeared with marinade before adding another. Cover and refrigerate for 6 to 24 hours.
  • Prepare: Preheat oven to 450 F. Prepare a baking sheet lined with foil or parchment paper  Use tongs to transfer marinade-covered chicken thighs to the baking sheet, spreading out each thigh to lay it flat without touching others. 
  • Cook until chicken appears mostly dry on top with a few blackened tips, 15 to 20 minutes. Take out the baking sheet, flip the chicken thighs, and return to the oven. Cook until chicken appears dry and is cooked through, about 10 minutes, monitoring frequently to avoid burning. 

Nutritions

Amount Per Serving:

Calories 340 (43% from fat) 
Total Fat 16g
   Saturated Fat 1g
Cholesterol 189mg
Sodium 930mg
Net Carb 5g
Total Carb 6.5g
   Dietary Fiber1.5g
   Sugars 2.5g
Protein 44g

Vitamin A 29% · Vitamin C 2% · Calcium 11% · Iron 28%

Wholistic