Baked Tandoori Chicken

Baked Tandoori Chicken is a flavorful and aromatic dish, marinated in a blend of spices and yogurt, then baked to perfection for a healthy high-protein meal. This Indian classic is perfect for a hearty dinner while being easy to prepare.

Ingredients

• Chicken thighs - 400 grams
• Plain yogurt - 150 grams
• Lemon juice - 1 tablespoon
• Garlic paste - 1 tablespoon
• Ginger paste - 1 tablespoon
• Tandoori masala - 2 tablespoons
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric powder - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Oil - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large bowl, mix together the yogurt, lemon juice, garlic paste, ginger paste, tandoori masala, cumin powder, paprika, turmeric, salt, and black pepper to create the marinade.
3. Add the chicken thighs to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes, or up to overnight for best flavor.
4. Line a baking tray with parchment paper and place the marinated chicken thighs on it. Drizzle with oil.
5. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and has a nice char.
6. Remove from the oven and let it rest for 5 minutes before serving.
7. Garnish with fresh coriander leaves and serve with a side of salad or whole grain rice.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in antioxidants from the spices, promoting overall health.

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