Spiced Yogurt Marinated Chicken Roast (Tandoori Style)

A flavorful and healthier alternative to deep-fried chicken, marinated in yogurt and aromatic spices, then roasted to tender and juicy perfection. This recipe delivers authentic Tandoori flavors without the need for a traditional tandoor oven.

Prep Time

20 minutes

Total Time

60 minutes

Calories

450

Level

Easy

Yields

4 servings

Cost

£1.54

Season:

Meal Type:

Cuisine:

Main Ingredient:

Cooking Style:

Dietary:

Gluten-Free•High-Protein

Ingredients

Servings

1.5lbsChicken pieces(Bone-in, skin-on thighs and drumsticks recommended for best flavor, or use boneless skinless chicken breasts cut into large chunks)

£4.50

1cupPlain Yogurt(Full-fat or Greek yogurt works best)

£0.75

2tablespoonsGinger-Garlic Paste(Equal parts grated ginger and minced garlic)

£0.30

2tablespoonsLemon Juice(Freshly squeezed)

£0.20

2teaspoonsGaram Masala(A blend of ground spices commonly used in Indian cuisine)

£0.15

1teaspoonTurmeric Powder

£0.05

1teaspoonsChili Powder(Adjust to your spice preference)

£0.05

1teaspoonCumin Powder

£0.05

1teaspoonCoriander Powder

£0.05

1teaspoonSalt(Or to taste)

£0.01

1tablespoonVegetable Oil

£0.03

0.3teaspoonRed Food Coloring (optional)(For authentic Tandoori color)

£0.02

Total Cost

£6.16

£1.54 per serving

The Method

1
In a large bowl, combine yogurt, ginger-garlic paste, lemon juice, garam masala, turmeric powder, chili powder, cumin powder, coriander powder, salt, oil, and red food coloring (if using). Mix well to create a smooth marinade.
2
Add the chicken pieces to the marinade, ensuring they are fully coated. Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours, or preferably overnight for maximum flavor penetration.
3
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil (optional, for easier cleanup).
4
Arrange the marinated chicken pieces on the prepared baking sheet in a single layer, making sure they are not overcrowded. Leave some space between each piece.
5
Roast the chicken for 30-40 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear when pierced with a fork. For crispier skin, you can broil the chicken for the last 2-3 minutes, but watch carefully to prevent burning.
6
Remove the chicken from the oven and let it rest for a few minutes before serving. Garnish with fresh cilantro or lemon wedges, if desired.

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My Notes

Nutrition Information

Nutrition per serving (170g)

450 kcal / 1883 kJ

Carbs

3% of RDA

Fat

20g

29% of RDA

Protein

60g

120% of RDA

Detailed Breakdown

Fibre

2 g

7% of RDA

Sugar

4 g

4% of RDA

Sodium

700 mg

30% of RDA

Saturated Fat

5 g

25% of RDA

Chef's Tips

For a smokier flavor, add a pinch of smoked paprika to the marinade.

If using boneless, skinless chicken breasts, reduce the cooking time to prevent them from drying out.

Serve with naan bread, rice, and your favorite Indian side dishes for a complete meal.

Cooking Equipment

Oven

Large bowl

Baking sheet

Aluminum foil (optional)

Wine Pairings

No wine pairing suggestions available for this recipe.

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Spiced Yogurt Marinated Chicken Roast (Tandoori Style)

Ingredients

The Method