Tandoori Marinated Chicken

C. Davis (serves 4)

Marinade: (make at least 4 hours ahead, or the day ahead)

  • 1 tsp salt

  • 1 tsp pepper

  • 3 dried red chilies (more or less according to your heat tolerance)

  • 1 tsp ground cumin

  • 1 tsp ground coriander seed

  • 2 Tbs ground ginger

  • 2-3 cloves garlic, minced or put through a press

  • ˝ onion, coarsely chopped

  • 1 ˝ cups plain nonfat yogurt (look for yogurt without added gelatin)

  • 1 Tbs honey

  • Juice of 1 lime or lemon

4 boneless skinless chicken breasts or 8-10 chicken tenders


Over high heat, in a small non-stick skillet (lightly sprayed with nonstick spray), sauté the onion, chilies, and garlic until the onion is translucent. Add the ground spices, salt, and pepper and continue to heat briefly until aromatic. Transfer to a food processor or a blender, and add the yogurt and honey, and lime juice. Process until fully blended.

Make several slashes in each chicken breast and arrange in a glass dish. Pour marinade over chicken and turn to coat. Cover and allow to marinate in the refrigerator at least 4 hours, or overnight.

From this point there are two ways to cook the chicken: Option 1: Remove chicken to a broiler pan (or grill) and broil (or grill) about 20-30 minutes, turning chicken once about ˝ way through the cooking time.

Option 2: Bake chicken in marinade, at 375F, for about 40 minutes, or until cooked through.

  • Heat level can be adjusted by adding or omitting some of the chilies

  • Excellent served with brown basmati rice and cucumber salad

  • Recipe works great with turkey cutlets, or lamb cubes, and even as a very lively salad dressing!

Copyright © 2003 Sisters in Shape™ and its licensors. All rights reserved.