Tandoori Chicken

Takeaway Favourites Without the Calories

Posted by Orion Books

About

210 Calories

Serves 4
Prep: 5–10 minutes,
plus marinating time
Cook: 8 minutes

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You Will Need (12 things)

  • 4 Boneless, skinless Chicken breasts (each about 175g)
  • Minted Yoghurt sauce, to serve
  • Lemon wedges, for squeezing

  • For the marinade

  • 1 tbsp Garam Masala
  • 1 tbsp Kashmiri Chilli Powder
  • 25 g Chunk of fresh root Ginger , peeled and finely grated
  • 4 Garlic cloves, crushed
  • 150 g Fat-free natural Yoghurt
  • 1 tbsp Fresh Lemon Juice
  • ¼ tsp Cayenne Pepper
  • 1 tsp Fine Sea Salt

Steps (7 steps, 10 minutes)

  1. 1

    Freeze the cooked and cooled chicken pieces in a zip-seal bag for up to 1 month. Thaw in the fridge overnight. Reheat in the microwave or a moderate oven until piping hot.

    1/4

  2. 2

    These chicken breast pieces are not only packed with flavour on their own, but the yoghurt marinade makes them tender and juicy too. Kashmiri chilli powder gives the chicken a lovely red colour, but you can also use a mixture of 2 teaspoons of paprika and 1 teaspoon of hot chilli powder, which will work just as well. Serve with a large, colourful salad.

  3. 3

    To make the marinade, put all the ingredients in a large non-metallic bowl and mix together well.

  4. 4

    Put the chicken on a board, cut the pieces in half and then slash each piece 3–4 times with a knife. Put the chicken in the marinade and turn over to coat it. Cover with cling film and leave to marinate in the fridge for 1–4 hours or overnight.

  5. 5

    Preheat the grill to its hottest setting. Line a baking tray or grill pan with foil and place a rack on top. Take the chicken pieces from the marinade, shaking off any excess, and place them on the rack.

  6. 6

    Cook the chicken under the hot grill, fairly close to the element so the chicken chars, for about 8 minutes on each side. Check the chicken is cooked by piercing it with the tip of a knife and having a look inside – there should be no pink remaining. (You can also bake the chicken at 200°C/Fan 180°C/Gas 6 for 16–20 minutes, but you won’t get the authentic-looking charred bits.)

  7. 7

    Serve the tandoori chicken hot or cold with minted yoghurt sauce and lemon wedges for squeezing over.