Tandoori chicken is an Indian favourite. This version is made in a lovely spicy marinade. Because it has less oil it is a healthy way to enjoy chicken. Best of all, you don’t need a special tandoor oven for this baked tandoori chicken recipe. It is made in a normal kitchen oven. Tandoori chicken is made with either disjointed pieces of chicken or with chicken breasts. Either way, it can be eaten in a myriad of ways, with naan bread, rice, as a topping for pizzas or as a filling in wraps and sandwiches.
To get the bright yellow colour, you can either use store bought tandoori masala, or make your own by dry roasting spices together and grinding them into a powder. The recipe for tandoori masala is included.
| Serves | Prep Time | Cook Time | Calories | Sat Fat |
|---|---|---|---|---|
|
5 Wraps |
15 mins |
30 mins |
415 |
3.75g |
*Note: Calories and saturated fats value are on a per serving basis.
How To Make Oven Baked Tandoori Chicken Recipe
Ingredients
- 500 g chicken fillet (slice into scallops)
- 1 cup low fat plain yoghurt
- 1 teaspoon garlic (crushed)
- 1 teaspoon ginger (crushed)
- 1 teaspoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon cumin powder
- 1 teaspoon cayenne pepper
- 0.5 teaspoon tandoori powder
- Salt to season
- 5 wholemeal wraps
- Yoghurt and cucumber slices for serving
- Fresh Coriander for garnish
Method
Preheat your oven to 220 degrees celsius. In a bowl, marinate the chicken with olive oil, yoghurt, ginger, garlic, lemon juice, and spices and mix well. Leave it to marinate for 3 hours in the fridge. When it’s ready, place the chicken on a baking tray lightly sprayed with olive oil and bake for 30 minutes. Don’t overcook the chicken and remove when its still juicy. you can test by pricking it with a fork. Divide it equally into five parts for the five wraps. Make each tandoori chicken wrap with chicken, yoghurt, cucumber and coriander.
How To Make Homemade Tandoori Masala
In a pan dry roast the following spices, then grind them into a powder in a pestle and mortar:
- 2 tsp cumin
- 2 tsp coriander
- 1 tbl black peppercorns
- 2 sticks cinnamon
- 3 cloves
- 4 cardamom pod seeds
- 3/4 tsp tumeric