In a small saucepan, heat the oil over medium heat. Add the coriander, cumin, turmeric, cayenne, onion powder, garam masala and paprika and cook, stirring often, until fragrant, about 2 to 3 minutes. Set aside to cool completely.
In a small bowl, whisk the yogurt, lemon juice, garlic, ginger and salt. Add the cooled spice mixture and stir to combine.
Place the chicken in a glass or ceramic baking pan. Cut deep slashes into the chicken and coat with yogurt marinade. Chill, covered, for 1 to 6 hours.
Preheat the grill to high heat. Spray the grill rack with nonstick grill cooking spray. Remove the chicken from the marinade, shaking off and discarding the excess marinade. Grill the chicken, covered, for 2 to 3 minutes per side, or until it is brown and slightly charred on all sides. Remove from grill and transfer to a baking dish.
Preheat the oven to 350°. Bake the chicken for 20 to 25 minutes, or until cooked through and a meat thermometer inserted in the thickest part of the chicken registers 165°.
The chicken can be served warm or at room temperature. Top with fresh cilantro and serve with lemon wedges.
This gluten-free Tandoori Chicken recipe combines simple and delicious pantry ingredients. Loaded with Indian-inspired flavors and spices, this protein-packed cuisine is sure to satisfy those taste buds. With just 3 grams of saturated fat and 28 grams of protein per serving, this recipe is the perfect option for those following a heart-healthy diet. Another great thing about this low-fat Tandoori Chicken? It is also low in both sodium (152mg) and carbohydrates (3 grams per serving) making this a diabetic-friendly recipe as well. Concerned about calories? Don’t be! While many tandoori chicken recipes tend to be loaded with fat and calories, this recipe comes in at just 170 calories per serving, so you can be sure to indulge in this meal 100% guilt-free. Make this tasteful and easy chicken recipe tonight, it will be ready in just 1 hour. Enjoy!
In a small saucepan, heat the oil over medium heat. Add the coriander, cumin, turmeric, cayenne, onion powder, garam masala and paprika and cook, stirring often, until fragrant, about 2 to 3 minutes. Set aside to cool completely.
In a small bowl, whisk the yogurt, lemon juice, garlic, ginger and salt. Add the cooled spice mixture and stir to combine.
Place the chicken in a glass or ceramic baking pan. Cut deep slashes into the chicken and coat with yogurt marinade. Chill, covered, for 1 to 6 hours.
Preheat the grill to high heat. Spray the grill rack with nonstick grill cooking spray. Remove the chicken from the marinade, shaking off and discarding the excess marinade. Grill the chicken, covered, for 2 to 3 minutes per side, or until it is brown and slightly charred on all sides. Remove from grill and transfer to a baking dish.
Preheat the oven to 350°. Bake the chicken for 20 to 25 minutes, or until cooked through and a meat thermometer inserted in the thickest part of the chicken registers 165°.
The chicken can be served warm or at room temperature. Top with fresh cilantro and serve with lemon wedges.
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