Recipe
Tandoori Chicken
Prep Time: 15 min
Cook Time: 25 min
Serves: 12
The delicious mixture of spices for this tandoori chicken is worth keeping on hand all the time. Tandoor ovens in India go up to 800 degrees, but a similar effect can be achieved using a very hot oven.
Ingredients
Tandoori Chicken:
12
boneless, skinless chicken breast(s)
1/2 cup (125 mL)
tandoori spice mixture, recipe follows
4 tbsp (60 mL)
ginger, fresh, minced
8
cloves garlic, chopped
1/2 cup (125 mL)
lemon juice
3 cups (750 mL)
plain yogurt, low-fat
3 tbsp (45 mL)
honey
cooking oil spray
Spice mixture:
2 tsp (10 mL)
peppercorns
4 tsp (20 mL)
cumin seeds
1 tbsp (15 mL)
coriander, whole seeds
16
cloves, whole
1 tbsp (15 mL)
turmeric
4 tsp (20 mL)
paprika
1 tsp (5 mL)
cayenne pepper
1/2 tsp (2.5 mL)
nutmeg
1/2 tsp (2.5 mL)
salt
Instructions
Tandoori Chicken
1
Spray 1 or 2 wire racks with low calorie nonstick spray and set on baking sheets.
2
Place spice mixture in a large mixing bowl.
3
Mix well and add ginger, garlic, lemon juice, yogurt and honey. Stir to combine throughly.
4
Remove all visible fat from chicken.
5
Cover with yogurt mixture and marinate in refrigerator for at least 6 hours.
6
Allow to sit at room temperature for ½ hour before baking.
7
Remove chicken from marinade and place on prepared baking sheets. Bake in an oven preheated to 500°F (260°C).
8
Roast for 20-25 minutes or until cooked through and internal temperature reaches 165°F (74°C).
Spice mixture
1
Toast peppercorns, cumin, coriander and cloves in a dry skillet over low heat for 2-3 minutes.
2
Grind while still warm and combine with all other spices.
3
Spice mixture recipe can be doubled or tripled and stored for later use.