Description
A quick and flavorful dish featuring boneless chicken marinated in a spicy yogurt blend and grilled to perfection.
Ingredients
Scale
- 1/2 cup Greek yogurt (0% fat)
- 2 to 3 tablespoons olive oil
- 4 to 5 cloves garlic (finely minced)
- 2 tablespoons lemon juice
- 1 tablespoon garam masala
- 1 tablespoon smoked paprika
- 1 teaspoon turmeric
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon ground ginger
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper (optional)
- 1 to 1.25 pounds boneless skinless chicken breasts
- 2/3 cup Greek yogurt (0% fat) for dipping sauce
- 2 tablespoons olive oil for dipping sauce
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey (or to taste)
- 1 teaspoon kosher salt (for dipping sauce)
- 1/2 teaspoon freshly ground black pepper (for dipping sauce)
- 1/4 cup fresh cilantro (finely minced, for garnishing)
Instructions
- Mix the first set of yogurt, oil, garlic, lemon, and spices in a large bowl to make the tandoori marinade.
- Add the chicken breasts or tenders to the bowl and coat each piece well with the marinade.
- Cover the bowl and chill for at least 30 minutes or up to 4 hours for more flavor.
- Preheat the grill to medium high and oil the grates.
- Remove the chicken from the fridge and let it sit at room temperature for 10 minutes before grilling.
- Grill the chicken 3 to 5 minutes per side for tenders, or 6 to 8 minutes per side for full breasts, until the internal temperature reaches 165°F.
- While the chicken cooks, whisk together the second yogurt, olive oil, apple cider vinegar, honey, salt, and pepper to make the dipping sauce.
- Let the chicken rest for 5 minutes after grilling.
- Slice or serve the chicken whole with the yogurt sauce on the side.
- Garnish with minced cilantro if desired.
Notes
Marinate for at least 30 minutes; 4 hours for more flavor. Use a meat thermometer for doneness.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Indian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 8g
- Sodium: 700mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 1g
- Protein: 35g
- Cholesterol: 100mg
Keywords: tandoori chicken, grilled chicken, Indian recipe, healthy dinner, quick meals