Tandoori Chicken

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Tandoori Chicken

Classic Indian Spiced Chicken

Serves 4

Ingredients

  • 8 chicken thighs 
  • 200ml natural yoghurt 
  • 3 tbsp Tandoori paste 
  • 1/2 lemon, juiced 
  • Salt & cracked pepper 

Note: for a lower fat meal use chicken breast

Instructions

  1. In a large bowl, mix together the yoghurt, Tandoori paste, lemon juice salt & cracked pepper. Set aside. 
  2. Pat the chicken thighs dry with some paper towel. Use a sharp knife to make a couple of slices in the thickest part of each thigh. (This will allow the marinade to sink in). 
  3. Place the chicken in the Tandoori sauce and allow it to marinate in the fridge for at least 1 hour. 
  4. Preheat the oven to 200℃/395/Gas 6. Line a baking tray with baking paper. 
  5. Next, heat the grill. Brown the skin of the chicken on each side of each piece for 2-3 minutes. Basting with any extra marinade as you go. 
  6. Transfer chicken to the baking tray and cook for 10-15 minutes or until the chicken is cooked through and the juices are clear. 
  7. Once cooked, transfer to a warm dish, cover with foil and let rest for 5-10 minutes before serving. 

Nutrition

  • CALORIES 429 
  • PROTEIN 38g 
  • CARBS 6g
  • FATS 29g
  • FIBRE 4g

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