Tandoori Chicken
Yoghurt, lemon and warm spice, charred then finished in the oven.
ChickenHigh ProteinUnder 500 kcalIndianOvenFakeaway
4
Serves
15m
Prep
40m
Cook
487
Kcal
45g
Protein
37g
Carbs
16g
Fat
£2.58
Per portion
Plus 6h marinating, unattended.
Add to the shop 7 items · approx £10.32
- Chicken leg quarters, skinless4
- Microwave pilau rice500 g
- Natural yoghurt250 g
- Fresh ginger30 g
- Garlic4 cloves
- Lemon1
- Tenderstem broccoli400 g
Already in the cupboard Check before you order
- Vegetable oil3 tbsp
- Garam masala1 tbsp
- Paprika1 tbsp
- Ground coriander1 tsp
- Ground cumin1 tsp
- Turmeric1 tsp
- Cayenne pepper1 tsp
- Salt1 tsp
Kit you'll needSmall pan · Mixing bowl · Sharp knife · Grill pan or oven tray · Saucepan
Method
- Warm the oil in a small pan and cook all the spices for 2–3 minutes until fragrant. Cool completely.
- Whisk the cooled spice oil into the yoghurt, then stir in the lemon juice, garlic, ginger and salt.
- Cut deep slashes to the bone in 3–4 places on each leg quarter.
- Coat the chicken in the marinade, cover and chill for at least 1 hour, ideally 6.
- Shake off the excess so the chicken is coated but not gloopy.
- Grill on high for 2–3 minutes a side until browned and lightly charred.
- Finish in the oven at 160°C for 25–30 minutes, until the juices run clear. Rest 5 minutes.
- Steam the tenderstem for 3–4 minutes, heat the pilau rice and serve alongside.
Tip: It is just as good cold the next day, so cook extra and bank some for lunches.
