Tandoori Chicken

Tandoori Chicken


  • Tandoori Chicken
  • Serves 6
  • Marinating Ingredients
  • 2 cups Greek yogurt (low fat)
  • 1 medium onion, grated
  • 4 cloves garlic, minced
  • 1-inch piece of fresh ginger, grated
  • 1 tablespoon garam masala (recipe below or can be store bought)
  • 1 teaspoon turmeric
  • 1/2 teaspoon cayenne (optional)
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 teaspoon lemon zest
  • juice of 1 lemon
  • 6 chicken breasts, or 18 chicken tenders
  • Squeeze of fresh lime and fresh cilantro to garnish – optional
  • Basting butter (optional)
  • 1/3 cup butter, melted (optional)


In a large freezer bag or storage container add all the marinating ingredients and mix well. Add chicken and allow to marinate overnight or several hours.

30 minutes before grilling, remove chicken from refrigerator and allow to come to room temperature.

Melt butter and set aside.

Preheat grill or preheat skillet with olive oil. You can also broil the chicken by lining a baking sheet with foil for easier clean up. For chicken breasts - cook chicken over medium heat for 6-7 minutes or until golden brown. Turn and baste with melted butter. Continue cooking for 6-7 minutes or until golden brown and baste several times. Turn and baste with melted butter. Turn and cook for 1-2 minutes or until cooked through and juices run clear. For Chicken Tenders - cook for 3-4 minutes and baste with butter and turn. Cook another 3-4 minutes or until cooked through and juices run clear when pierced with the tip of a knife. Serve.

Garam Masala

2 tablespoons cumin seeds

2 tablespoons coriander seeds

2 tablespoons of cardamom pods

2 teaspoons black peppercorns

1 cinnamon stick, broken up in pieces

1 teaspoon whole cloves

In a small, dry skillet, add spices and cook over medium high heat until they start to pop and become fragrant. Remove from heat and allow to cool.

Use a coffee grinder and grind the spices to a fine ground. Store for future use in a sealed container.

7 WW points

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