TANDOORI CHICKEN WITH MINT YOGURT DIP RECIPE
Tandoori Chicken with Mint Yogurt Dip is a popular Indian dish that features marinated chicken cooked in a tandoor or grill, resulting in smoky and flavorful meat. It is a great option for Indian weight loss diets as it is low in carbohydrates and provides a good amount of protein. The Mint Yogurt Dip adds a refreshing element to complement the spicy flavors of the chicken. This dish is perfect for a healthy and satisfying meal.
INGREDIENTS
Ingredients for Tandoori Chicken:
- 4 chicken drumsticks or 2 chicken breasts, skinless
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons Tandoori masala spice mix
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- Salt to taste
- 1 tablespoon vegetable oil
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Ingredients for Mint Yogurt Dip:
- 1 cup plain yogurt
- 1/4 cup fresh mint leaves, finely chopped
- 1/4 cup fresh coriander leaves, finely chopped
- 1/2 teaspoon cumin powder
- 1/2 teaspoon chaat masala (optional)
- Salt to taste
INSTRUCTIONS
In a bowl, combine the plain yogurt, lemon juice, Tandoori masala spice mix, ginger-garlic paste, turmeric powder, red chili powder, cumin powder, coriander powder, salt, and vegetable oil. Mix well to form a smooth marinade.
Make deep cuts in the chicken drumsticks or chicken breasts to allow the marinade to penetrate. Coat the chicken pieces with the prepared marinade, ensuring they are well coated. Marinate in the refrigerator for at least 2 hours, or overnight for best results.
Preheat the grill or oven to 200°C (400°F).
If using a grill, grease the grates to prevent sticking. If using an oven, line a baking sheet with aluminum foil and place a wire rack on top.
Place the marinated chicken pieces on the grill or wire rack, leaving space between them. Grill or bake for about 20-25 minutes, or until the chicken is cooked through and charred on the outside. Turn the chicken pieces halfway through the cooking process for even cooking.
While the chicken is cooking, prepare the Mint Yogurt Dip. In a bowl, combine the plain yogurt, finely chopped mint leaves, finely chopped coriander leaves, cumin powder, chaat masala (optional), and salt. Mix well until all the ingredients are incorporated.
Once the Tandoori chicken is cooked, remove it from the grill or oven and let it rest for a few minutes.
Serve the Tandoori Chicken with Mint Yogurt Dip as a side dish or main course. Garnish with fresh coriander leaves
TIPS
If you don’t have Tandoori masala spice mix, you can make your own by combining spices like cumin, coriander, paprika, turmeric, and garam masala.
For a healthier version, you can use skinless chicken breasts instead of drumsticks. Ensure that the chicken breasts are evenly coated with the marinade for maximum flavor.
If you don’t have a grill or oven, you can cook the Tandoori chicken on a stovetop using a grill pan or non-stick skillet. Cook the chicken on medium-high heat until it is cooked through.
Adjust the spice levels according to your preference. Add more or less red chili powder to make the dish spicier or milder.
Serve the Tandoori Chicken with a side of salad or steamed vegetables for a well-rounded meal.
To achieve the traditional smoky flavor of tandoori chicken, you can add a small piece of charcoal to the marinade. Heat the charcoal until red hot, place it in a small bowl or foil, and put it in the center of the marinated chicken. Drizzle some oil over the charcoal and cover the dish tightly for about 10 minutes to allow the smoke to infuse into the chicken.
The Mint Yogurt Dip can be prepared in advance and refrigerated until serving. The flavors will intensify as it sits, so it’s best to make it a few hours before serving.
NUTRITION VALUE
- Calories: 300-350
- Protein: 30-35 grams
- Carbohydrates: 5-10 grams
- Fat: 15-20 grams
