Free Healthy Recipe - Tandoori Chicken

Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

With the spice mix made and a tub of yoghurt at hand the marinade for this chicken (or fish) can be whipped up in seconds. It's a perfect dish to take to a family get together where everyone contributes something to the meal. Marinate the chicken just before you leave, transport it in a refrigerated Esky and by the time it's ready to be cooked the flavours will have penetrated well into the chicken.

3 tbsp tandoori spice mix, (see recipe list)

Preheat the oven to 180 degrees Celsius.

Trim off any excess fat from the chicken and lightly score the surface with a knife. Mix the tandoori mix through the yogurt and pour over the chicken to marinate overnight.

Cook the chicken on a hot grill pan for 3 minutes each side then place in the oven for a further 15 minutes to cook throughout.

Serve with a green salad and cucumber and dill raita.

Note : If you do prefer to use fish buy a thick fillet eg ling, and sear the fish for 2 minutes each side before finishing off in the oven for a further 10 minutes.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 25 mins
Ready in: overnight + 25 mins

Suitable for:
See also:
Tandoori Curry Mix
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Nutritional Information - Per Serve
Kj 998 kj
Calories 239 kcal
Fat 9.1 g
Saturated Fat 3.1 g
Total Carbohydrate 3.8 g
Total Protein 34.6 g

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