TANDOORI CHICKEN WITH MINT YOGURT SAUCE RECIPE
Savor the aromatic and spicy flavors of Tandoori Chicken with Mint Yogurt Sauce. The chicken is marinated in a blend of yogurt and traditional Indian spices, resulting in tender, juicy, and flavorful meat with a vibrant reddish-orange color. The mint yogurt sauce complements the tandoori chicken perfectly, providing a refreshing and cooling element to balance the spices. This dish showcases the essence of Indian cuisine while offering a healthy and satisfying meal option.
INGREDIENTS
For Tandoori Chicken:
- 4 chicken drumsticks or chicken breasts
- 1 cup plain yogurt
- 2 tablespoons tandoori masala powder
- 1 tablespoon lemon juice
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- Salt to taste
For Mint Yogurt Sauce:
- 1 cup plain yogurt
- 1/4 cup fresh mint leaves, finely chopped
- 1 tablespoon lemon juice
- Salt to taste
INSTRUCTIONS
- In a bowl, combine plain yogurt, tandoori masala powder, lemon juice, ginger-garlic paste, turmeric powder, cumin powder, paprika, and salt to make the marinade for the chicken.
- Make deep slits on the chicken pieces to allow the marinade to penetrate.
- Coat the chicken pieces evenly with the marinade and let them marinate in the refrigerator for at least 2 hours, or preferably overnight for more intense flavors.
- Preheat the grill or oven to medium-high heat.
- If grilling, grill the chicken for about 10-12 minutes per side, or until cooked through and charred. If using an oven, preheat it to 400°F (200°C) and bake the chicken for approximately 20-25 minutes or until cooked through.
- While the chicken is cooking, prepare the mint yogurt sauce by combining plain yogurt, chopped mint leaves, lemon juice, and salt in a bowl. Mix well and refrigerate until ready to serve.
- Once the chicken is cooked, remove it from the grill or oven and let it rest for a few minutes.
- Serve the tandoori chicken with a side of mint yogurt sauce, and garnish with fresh mint leaves for an extra touch of flavor.
Process Tip
To achieve the authentic tandoori flavor, you can also cook the chicken in a tandoor or clay oven, if available.
Indian Weight Loss Tip
Tandoori Chicken with Mint Yogurt Sauce can be a nutritious addition to your weight loss journey. Chicken is a lean source of protein that can help you feel full and satisfied. The marinade mainly consists of yogurt and spices, providing flavor without excessive calories or added fats. Mint yogurt sauce adds freshness and aids digestion. Remember to balance your meals with a variety of vegetables and whole grains for a well-rounded, weight-loss-friendly diet.
TIPS
- Adjust the amount of spices according to your taste preferences and desired level of spiciness.
- If you prefer boneless chicken, you can use chicken breasts or thighs instead of drumsticks.
- For a smoky flavor, you can add a little liquid smoke to the marinade.
- Serve the Tandoori Chicken with a side of fresh salad or grilled vegetables for a complete and nutritious meal.
- Leftover Tandoori Chicken can be used in wraps, salads, or sandwiches for a quick and flavorful meal the next day.
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 25-30g
- Fat: 10-15g
- Carbohydrates: 10-15g
- Fiber: 2-4g
