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Juicy, smoky chicken marinated in a blend of yogurt and aromatic spices, then grilled to perfection. This classic Punjabi appetizer is a global favorite, known for its vibrant red hue and tender texture. Perfect for a barbecue or a special dinner.
For 4 servings
Prepare the Chicken & First Marinade (10 minutes prep, 30 minutes rest)
Prepare the Second Marinade (5 minutes)
Combine and Marinate (5 minutes prep, 4+ hours marination)
Juicy, smoky chicken marinated in a blend of yogurt and aromatic spices, then grilled to perfection. This classic Punjabi appetizer is a global favorite, known for its vibrant red hue and tender texture. Perfect for a barbecue or a special dinner.
This punjabi recipe takes 55 minutes to prepare and yields 4 servings. At 590.21 calories per serving with 54.64g of protein, it's a moderately challenging recipe perfect for dinner or lunch or appetizer.
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Cook the Chicken (30-35 minutes)
Rest and Serve (5-10 minutes)
Use 1 kg of boneless, skinless chicken thighs or breast, cut into 2-inch cubes. Reduce cooking time to 15-20 minutes and thread onto skewers before baking or grilling.
Replace chicken with 500g of paneer, firm tofu, mushrooms, or cauliflower florets. For a vegan version, use a plant-based yogurt for the marinade. Adjust cooking times accordingly.
Add 3 tablespoons of heavy cream or cashew paste to the second marinade for a richer, milder, and creamier texture. Reduce the amount of chili powder slightly.
Chicken is a high-quality lean protein, essential for muscle building, tissue repair, and keeping you feeling full and satisfied.
The use of yogurt in the marinade provides beneficial probiotics, which can help promote a healthy gut microbiome and improve digestion.
Spices like chili powder, cumin, and turmeric contain compounds that can give a slight boost to your metabolism and offer anti-inflammatory benefits.
This dish provides a good amount of phosphorus from the chicken and calcium from the yogurt, both of which are vital minerals for maintaining strong and healthy bones.
Yes, Tandoori Chicken is a relatively healthy option. It's rich in lean protein and is typically baked or grilled, not fried, which keeps the fat content lower than many other preparations.
One serving of this Tandoori Chicken (approximately 235g) contains around 450-550 calories, depending on the specific cuts of chicken used.
A watery marinade is usually caused by using regular yogurt instead of hung curd or thick Greek yogurt. The excess whey in regular yogurt thins out the marinade, preventing it from clinging to the chicken. Always drain your yogurt well.
Absolutely. You can cook it on a stovetop using a cast-iron skillet or a grill pan over medium-high heat. Cook for 8-10 minutes per side, being careful not to overcrowd the pan.
The key is to use a high-quality, vibrant Kashmiri red chili powder. It imparts a brilliant red hue with very little heat. Using a bit of beetroot juice in the marinade is another natural alternative.
Leftover Tandoori Chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or a pan to retain its texture.
This recipe goes great with these complete meals
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