Tandoori chicken
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Tandoori chicken

By Roopa Gulati

This low-fat curried chicken is packed full of flavour. It’s quick to cook and the marinade does all the work – who needs takeaways?

  • Prep:30 mins
    Cook:15 mins
  • Easy

Nutrition per serving

  • kcal 171
  • fat 7g
  • saturates 3g
  • carbs 4g
  • sugars 2g
  • fibre 0g
  • protein 24g
  • salt 0.29g

Ingredients

  • juice 2 lemons
  • 4 tsp paprika
  • 2 red onions, finely chopped
  • 16 skinless chicken thighs
  • vegetable oil, for brushing
  • 300ml Greek yogurt
  • large piece ginger, grated
  • 4 garlic cloves, crushed
  • ¾ tsp garam masala
  • ¾ tsp ground cumin
  • ½ tsp chilli powder
  • ¼ tsp turmeric

Method

  1. Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.

  2. Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.

  3. Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.

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