Tandoori Chicken

Tandoori Chicken is flavorful Indian comfort food.  Serve with some veggies for a healthy meal!  You can easily substitute boneless skinless chicken breast,  tenderloins or thighs if not a fan of leg quarters.   Shown here with Mint & Cilantro Chutney (green Indian chutney), Kale Sabzi and Tandoori Naan





Tandoori Chicken

Tandoori Chicken

Nutrition per chicken quarter. Weight Watchers Points + 4 ~ Calories 186 ~ Fat 7.8 g ~ Carbs 5.4 g ~ Fiber .2 g ~ Protein 17 g


  • 1 1/2 lbs of skinless chicken legs (available at Whole Foods)
  • 6 oz of Chobani 0% plain yogurt
  • 1 tsp of minced garlic
  • 1/2 tsp salt
  • 1/2 tsp of chili powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground tumeric
  • 2 tsp grill seasoning (or steak seasoning)
  • 1 tsp garam masala
  • 1 tsp tandoori chicken masala
  • 2 tsp bbq sauce
  • 1 tsp worcestershire sauce
  • one dash red food coloring


  1. Mix all ingredients except chicken until well combined. Add chicken and marinate for 2-24 hrs.
  2. When ready to bake; bring chicken to room temperature (leave on counter for 30 min-1 hr) and preheat oven to 400 degrees. Line 9×13 baking pan with non-stick foil (oil-free cooking), shake off excess marinade and arrange chicken on baking pan. With a sharp knife add 3-4 slits on top of chicken. Bake for 40-50 minutes.


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