Oil-Free Tandoori Chicken

Oil-Free Tandoori Chicken

Ingredients

  • 4–6 chicken leg quarters

Marinade

  • 3 teaspoons red chili powder
  • 2 teaspoons coriander powder
  • 2 teaspoons cumin powder
  • 1 teaspoon garam masala
  • ¼ teaspoon turmeric
  • 1 teaspoon salt
  • 2 tablespoons chickpea (gram) flour
  • 2 tablespoons ginger-garlic paste
  • ¼ cup yogurt

Method

  1. Pierce the chicken with a fork and make deep cuts across the flesh, ensuring the knife reaches the bone.
  2. In a bowl, mix all marinade ingredients until smooth.
  3. Coat the chicken thoroughly with the marinade.
  4. Marinate overnight in the refrigerator, or for 4–6 hours in a cool place if cooking the same day (cover loosely with a clean cloth).
  5. Place the chicken in a wide pot and cook on medium heat for 10–15 minutes with the lid on.
  6. Remove the lid and increase heat to evaporate excess moisture until the chicken is well cooked and coated with thick masala.

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South Asian Diet: Your guide to healthy eating

This guide serves as a resource for healthcare professionals or the South Asian population to understand which South Asian foods can be included in a healthy, well-balanced diet.

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