Chicken Tandoori


 Cuisine: Indian  Type: Entree

Chicken Tandoori : Entree in Indian cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Chicken
1 whole (1000)
Yogurt
1 cup (240)
Lemon Juice
2 tablespoon (30)
Ginger Paste
1 tablespoon (15)
Garlic Paste
1 tablespoon (15)
Red Chili Powder
1 teaspoon (5)
Turmeric Powder
1 teaspoon (5)
Cumin Powder
1 teaspoon (5)
Coriander Powder
1 teaspoon (5)
Garam Masala
1 teaspoon (5)
Salt
1 teaspoon (5)
Vegetable Oil
2 tablespoon (30)
Fresh Cilantro
2 tablespoon (10)
Lemon Wedges
4 pieces (60)
 Totals
50 oz (1,430 g)

 Calories 


 Ingredient
 Calories (kcal)
Chicken
335
Yogurt
59
Lemon Juice
4
Garlic
4
Ginger
9
Turmeric
24
Cumin
8
Coriander
6
Paprika
20
Garam Masala
6
Red Chili Powder
17
Salt
0
Vegetable Oil
120
Onion
44
Green Chili
4
Fresh Cilantro
0
Mint Leaves
0
 Totals
660 kcal

 Steps 


Step 1: Clean and marinate the chicken
- Wash the chicken pieces thoroughly and pat them dry.
- Make deep cuts on the chicken to allow the marinade to penetrate.
- In a bowl, combine yogurt, ginger-garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, coriander powder, lemon juice, and salt.
- Coat the chicken pieces with the marinade, ensuring they are well-covered.
- Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight for better results.

Step 2: Preparing the tandoori chicken
- Preheat the oven to 400°F (200°C).
- If using a charcoal grill, prepare it for direct grilling.
- Place the marinated chicken pieces on a baking tray or grill rack, leaving some space between each piece.
- Optionally, brush the chicken with a little oil or melted butter for added flavor and moisture.
- Cook the chicken in the preheated oven or on the grill for about 20-25 minutes, or until the chicken is cooked through and slightly charred on the edges.
- Turn the chicken pieces halfway through to ensure even cooking.

Step 3: Garnish and serve
- Once the chicken is cooked, remove it from the oven or grill.
- Sprinkle freshly chopped cilantro or coriander leaves on top for garnish.
- Serve the chicken tandoori hot with mint chutney, sliced onions, and lemon wedges on the side.
- Optionally, you can also serve it with naan bread or steamed rice as a main course.

Note: The cooking time may vary depending on the size and thickness of the chicken pieces. Ensure the chicken is fully cooked by checking if the juices run clear and the internal temperature reaches 165°F (74°C). Adjust the spices according to your taste preferences.

 Substitutions 


Substitutions/Alterations for Chicken Tandoori in Indian cuisine:

1. Chicken: Replace with tofu or paneer (Indian cottage cheese) for a vegetarian option. Adjust cooking time accordingly as these alternatives may cook faster than chicken.

2. Yogurt: Substitute with coconut milk or soy yogurt for a dairy-free version. Adjust the quantity as per taste preference.

3. Lemon juice: Use lime juice or vinegar as a substitute. Adjust the quantity to maintain the desired level of acidity.

4. Ginger-garlic paste: Replace with an equal amount of minced ginger and garlic. Adjust the quantity to suit your taste.

5. Garam masala: Create your own blend using equal parts of ground cumin, coriander, cardamom, cinnamon, and cloves. Adjust the quantities to achieve the desired flavor.

6. Red chili powder: Use paprika or cayenne pepper for a milder heat, or add a pinch of cayenne pepper to regular chili powder for an extra kick. Adjust the quantity based on your spice preference.

7. Turmeric powder: If unavailable, omit this ingredient or replace with a pinch of saffron strands soaked in warm water. Note that saffron will add a distinct flavor and color.

8. Cumin powder: Substitute with ground coriander or caraway seeds if cumin is unavailable. Adjust the quantity to taste.

9. Mustard oil: Swap with any vegetable oil or ghee (clarified butter) if preferred. Adjust the quantity as needed.

10. Red food coloring: Optional ingredient for color enhancement. Omit if desired or use a natural food coloring alternative like beetroot juice or saffron water.

Remember to adjust the quantities of substitute ingredients based on personal preference and taste.

 Pairings 


- Basmati rice
- Naan bread
- Raita (yogurt-based sauce)
- Mint chutney
- Vegetable Biryani
- Mango lassi (yogurt-based drink)
- Onion bhajis (fritters)
- Aloo gobi (potato and cauliflower curry)
- Cucumber salad
- Papadums (thin, crispy crackers)

 Upgrades 


1. Improve presentation:
- Garnish with fresh cilantro leaves and sliced red onions for a pop of color.
- Serve the chicken tandoori on a bed of fragrant saffron rice for an elegant look.
- Arrange the chicken pieces on a decorative platter with lemon wedges for an appealing presentation.

2. Improve texture/flavor profile:
- Marinate the chicken in yogurt, lemon juice, and spices for at least 4 hours, or overnight, to enhance tenderness and flavor.
- Add a pinch of ground cardamom or garam masala to the marinade for a deeper, aromatic taste.
- Baste the chicken with melted butter or ghee while grilling to impart a rich, smoky flavor.

3. Elevate with luxurious/premium ingredients:
- Use organic, free-range chicken for a superior taste and texture.
- Substitute regular yogurt with Greek yogurt for a creamier and more indulgent marinade.
- Incorporate a small amount of ground cashews or almonds into the marinade for a subtle nutty undertone.

Remember to adjust cooking times and temperatures accordingly to ensure the chicken is cooked through while maintaining its juiciness. Enjoy your next-level chicken tandoori experience!

 Diet Restrictions 


- Opt for skinless chicken breasts instead of chicken with skin to reduce the overall fat content.
- Use low-fat yogurt or Greek yogurt instead of regular yogurt for marinating the chicken to cut down on calories and fat.
- Reduce the amount of oil used for grilling or baking the chicken by using a non-stick cooking spray or brushing the chicken lightly with oil.
- Replace traditional red food coloring with natural alternatives like paprika or turmeric to avoid artificial additives.
- For individuals with gluten intolerance, ensure that the spices and yogurt used in the marinade are gluten-free.
- To make it suitable for individuals with lactose intolerance, use lactose-free yogurt or substitute with coconut milk or almond milk yogurt.
- For those following a low-carb diet, serve the chicken tandoori with a side of grilled vegetables or a fresh salad instead of rice or naan bread.
- To reduce sodium intake, use low-sodium or no-salt-added spices and seasonings in the marinade.
- For individuals with cilantro or mint allergies, omit these herbs from the marinade or substitute with other herbs like parsley or basil.
- For vegetarians or vegans, substitute the chicken with tofu or tempeh and adjust the marinating time accordingly.

 Healthy Choices 


- Use skinless chicken breasts instead of chicken with skin to reduce the fat content.
- Marinate the chicken in low-fat yogurt or Greek yogurt instead of full-fat yogurt.
- Decrease the amount of oil used in the marinade by using a spray bottle to lightly coat the chicken.
- Reduce the amount of salt in the marinade or use low-sodium alternatives like sea salt or Himalayan pink salt.
- Add more spices like turmeric, cumin, coriander, and ginger to enhance flavor without adding extra calories.
- Serve the chicken with a side of fresh salad or steamed vegetables instead of high-calorie rice or naan bread.
- Opt for grilling or baking the chicken instead of deep-frying to reduce the amount of oil used.
- Use a wire rack or grill pan while cooking to allow excess fat to drain away.
- Garnish with fresh herbs like cilantro or mint instead of fried onions for added flavor and freshness.
- Enjoy with a side of plain yogurt or raita made with low-fat yogurt as a healthier alternative to high-fat sauces or chutneys.

 Shortcuts 


1. Use boneless chicken pieces instead of whole chicken to reduce cooking time.
2. Marinate the chicken in yogurt and spices overnight for maximum flavor in less time.
3. Preheat the oven while marinating the chicken to shorten the cooking process.
4. Opt for store-bought tandoori masala instead of making it from scratch to save time and cost.
5. Use a baking sheet lined with aluminum foil for easy cleanup and quicker cooking.
6. Consider using a convection oven for faster and more even cooking.
7. Use a meat thermometer to ensure the chicken is cooked through without overcooking.
8. Serve with store-bought naan or rice instead of making them from scratch to save time and effort.
9. Garnish with fresh cilantro and lemon wedges for a burst of flavor without additional cooking time.
10. Consider using skinless chicken to reduce cooking time and make it a healthier option.