Tandoori chicken
Nutrition per serving
Chicken marinated in spiced Indian-style yoghurt, then roasted until golden and tender. High in lean protein and low in fat, it is a fragrant, light dish without the usual creamy sauce.
Preparation: 20 min | Cooking: 25 min | Servings: 4 | Difficulty: Easy
Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 232 kcal · 33 g protein · 5 g carbohydrate · 8 g fat
Ingredients
- 4 chicken breasts
- 200 g plain yoghurt
- 1 tbsp tandoori spices
- 1 tsp turmeric
- 1 tsp ginger
- 1 lemon
Method
- Marinate the chicken in the yoghurt, spices, ginger and lemon for 1 hour.
- Drain lightly and place on a baking tray.
- Roast for 25 minutes at 200°C, turning once.
- Serve with rice and raw vegetables.
Nutritional benefits
Chicken provides very filling lean protein for few calories, ideal for weight loss. The yoghurt marinade tenderises the meat with no added fat, and the spices (turmeric, ginger) have an anti-inflammatory quality. Roasted rather than served in a sauce, it is a fragrant, light Indian dish, naturally gluten-free.
Variations and substitutions
- With chicken thighs (more succulent).
- With tofu for a vegetarian version.
- Served with raita (yoghurt and cucumber).
- Spicier: add chilli.
Storage and making ahead
The marinated chicken keeps for 2 days raw; once cooked, 3 days. Reheat gently.
💡 Good to know
A long yoghurt marinade (1 hour minimum) tenderises the chicken and flavours it right through: this is the secret of tandoori.
Read also
Discover more high-protein recipes · weight-loss recipes · gluten-free recipes · anti-inflammatory recipes.
Foods in this recipe: chicken breasts · plain yoghurt · tandoori spices · turmeric · ginger.
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