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Tandoori Chicken

Savory Tandoori Chicken with Creamy Yogurt Marinade

This flavorful Tandoori Chicken recipe combines a rich yogurt marinade with spices for a delicious, keto-friendly dinner.
Prep Time 10 minutes
Cook Time 30 minutes
Marinating Time 6 hours
Total Time 6 hours 40 minutes
Servings: 4 pieces
Course: Dinner
Cuisine: Indian
Calories: 320

Ingredients
  

For the Marinade
  • 1 cup Greek Yogurt low-fat yogurt can be a lighter choice
  • 2 tablespoons Lime Juice adjust to taste
  • 1 teaspoon Salt to taste
  • 1 teaspoon Black Pepper for seasoning
  • 5 cloves Garlic minced
  • 1 tablespoon Fresh Ginger minced
  • 1 tablespoon Ground Cumin
  • 1 tablespoon Smoked Paprika
  • 1 teaspoon Ground Turmeric
  • 1/2 teaspoon Cayenne adjust for desired heat
For the Chicken
  • 1 pound Boneless Skinless Chicken Thighs consider bone-in for enhanced flavor

Equipment

  • Oven
  • Mixing Bowl
  • Baking Sheet
  • plastic wrap

Method
 

Step-by-Step Instructions for Keto-Friendly Tandoori Chicken
  1. Rub salt, black pepper, and lime juice on chicken thighs. In a bowl, mix Greek yogurt, garlic, ginger, cumin, paprika, turmeric, and cayenne until smooth. Coat each thigh with marinade, cover, and refrigerate for at least 6 hours or up to 24 hours.
  2. Prepare your oven. Position the rack to the center if using a broiler. Preheat the oven to 450°F (232°C) if broiling isn't an option.
  3. Remove chicken from marinade and lay thighs flat on a lined baking sheet, ensuring they are spaced apart.
  4. Cook chicken in the oven or under the broiler for about 15-20 minutes until slightly charred, then flip and cook for an additional 10 minutes until cooked through.
  5. Remove from oven, let rest for a few minutes, then serve hot with basmati rice, naan, or salad.

Nutrition

Serving: 1pieceCalories: 320kcalCarbohydrates: 5gProtein: 28gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 125mgSodium: 600mgPotassium: 400mgFiber: 1gSugar: 3gVitamin A: 500IUVitamin C: 5mgCalcium: 70mgIron: 2mg

Notes

Ensure the chicken is well-coated in marinade for maximum flavor. Use a thermometer to check for doneness. Bone-in chicken thighs can enhance flavor but may require longer cooking times.

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