my lavender blues

January 11, 2017

Healthy & Easy Oven Tandoori Chicken

Dating, suhhhhhhks.

I would end this post on that note but I feel I need to follow up with maybe an explanation.

But then, do I really need one?

Aside from the free meal, unless it is a really terrible date, then you might be doing splitzies on the grub, there is just so much awkwardness that my body simply cannot handle. Like if there is a lull in conversation, my biggest fear. What to do? (aside from the obvious, GTFO ASAP), nothing. There is nothing, except a steady slow clap into a failed night, with another one bites the dust playing in the background.


Which again, is why I STRONGLY recommend a date at home! With no better company than who? Your cats of course!

Kidding. But let’s just say (for sheets and giggles) date numero uno DOES go well, and you’re not sure how anything could top that?

Home. Cooked. Meal.

You’ll impress ones pants off (take that with a grain of salt). And this meal is quite impressive. So impressive that my only discretion is that the date may never take you out ever again and insist only on home cooked meals and movies (note: that is a slippery road to go down, and you are ALWAYS worth a night out. Netflix/couch is only fun the first 1000 times).

Healthy AND Easy Oven Tandoori Chicken. So fresh, and so clean, clean. Brightening up any plate and palette.

Recipe Notes:

Traditional tandoori chicken is made in, well, a tandoor oven. But ain’t nobody got time (or moneyz) for that. And the ones who do?

Can I have yo numba, can I haaaave it?

I used low fat plain yogurt for this recipe, any fat content will work, just make sure to keep it plain.

You do not want to dry out your chicken! And a meat thermometer works perfectly to prevent this from happening. You can pick up a super cheap one from your grocery store, or take the high road and invest in a good one from a speciality shop. My times listed below are what worked best for me in my oven.

You may omit the cayenne pepper from the yogurt sauce if serving to families with small children (holy spice batman!) and instead add paprika. Or just omit spice all together and add parsley, and lime juice, being sure to salt and pepper to taste.

I served this with brown rice, however basamiti would work nicely (and more traditional).

Easy Oven Tandoori Chicken
Prep time: 
Cook time: 
Total time: 
  • 3 lbs chicken (combo of skinless breast + boneless skinless thighs)
  • 8 garlic cloves, crushed
  • 3 tbsp olive oil
  • 1 tsp fresh ginger grated + 1 tsp ground ginger
  • 1 .5 tsp chili powder
  • ½ tsp ground mustard
  • 1 tbsp ground cumin
  • 2 tbsp ground garam masala
  • 1.5 cups plain yogurt
Spicy Yogurt Sauce:
  • ½ cup yogurt
  • ½ tsp cayenne pepper
  • 1 tbsp parsley, chopped (rough)
  • 2 tsp lime juice (about ½ lime)
  • Salt & Pepper to taste
  • Fresh Parsley & Serve with Lime Wedge
  • Serve over brown rice
  1. In a small bowl whisk marinade ingredients together.
  2. Next using two ziplock bags (or a big container to fit all chicken) divide chicken into bags and and divide marinade in half into each bag. Seal, shake and refrigerate chicken/marinade in fridge for at least 2 hours. For ultimate results fridge for at least 8 hours, or overnight.
  3. minutes before you are ready to bake chicken remove from fridge and sit on counter.
  4. Preheat oven to 400 degrees and line a baking sheet with foil, and then place a wired rack on top.
  5. After chicken has been sitting out for 30 minutes, remove from bags and place on wired rack, discard bags (and extra sauce).
  6. Place chicken in oven for about 22-25 minutes, or until internal temperature teachings around 145 degrees. (not 100 percent cooked through).
  7. Turn oven onto broil and char outside of chicken, which will take about 6-8 minutes. Or until chicken reaches 165 degrees. Remove chicken and tent with foil for about 5 minutes (it will continue to cook when tented, at least 5 degrees more).
  8. While chicken is resting add yogurt dip ingredients into a small bowl and whisk together. Serve on side of chicken.
  1. Serve chicken over rice with fresh parsley and lime.

  1. Great tandoori chicken recipe.I need to try it for my husband.
    Anyway, thanks for sharing an awesome chicken recipe.

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