Baked Tandoori Chicken: Flavorful, Healthy Family Favorite

This Baked Tandoori Chicken is a healthy, flavorful dish that transforms family meals with its delicious spices.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 40

Marination Time 12

Total Time 12 55

Servings: 4 pieces

Course: Chicken

Cuisine: Indian

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Marinade

1 cup Plain Yogurt Substitute with coconut yogurt for dairy-free option.
2 tablespoons Vegetable Oil Adds moisture and enhances flavor.
2 tablespoons Lemon Juice Use fresh juice for best results.
1 tablespoon Ginger (grated) Opt for fresh ginger for vibrant flavor.
3 cloves Garlic (minced) Fresh garlic is recommended for aromatic impact.
2 teaspoons Garam Masala Do not substitute for authentic taste.
1 teaspoon Paprika Use smoked paprika for extra flavor.
1 teaspoon Turmeric Essential for authentic Tandoori flavor.
1 teaspoon Cumin Fresh spices are ideal for optimal flavor.
1 teaspoon Coriander Whole seeds can be ground for freshness.
1/2 teaspoon Cayenne Pepper Adjust according to spice preference.
to taste Salt Use to enhance flavor.

For Baking

1 can Cooking Spray Ensures chicken doesn't stick to the rack.

Equipment

Mixing Bowl
Whisk
Oven
Wire Rack
Foil-covered Tray

Method

Marination and Baking

In a large mixing bowl, combine plain yogurt, vegetable oil, lemon juice, ginger, garlic, and all the spices. Whisk until smooth.
Make deep cuts in chicken pieces and coat with the marinade. Cover and refrigerate for 12 to 24 hours.
Preheat the oven to 200°C (400°F). Prepare a wire rack lined with a foil-covered tray.
Place marinated chicken on the rack and bake for 30 minutes. Flip and bake another 10-15 minutes until internal temperature reaches 75°C (165°F).
Remove from the oven, let rest for a few minutes, then serve with yogurt raita or cucumber salad.

Nutrition

Serving: 1pieceCalories: 250kcalCarbohydrates: 8gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 500mgPotassium: 600mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 2mgCalcium: 120mgIron: 2mg

Notes

Ensure deep cuts in chicken for even marination, and use a meat thermometer to check internal temperature.

Tried this recipe?

Let us know how it was!