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
- Pierce the chicken with a fork and make deep cuts across the flesh, ensuring the knife reaches the bone.
- In a bowl, mix all marinade ingredients until smooth.
- Coat the chicken thoroughly with the marinade.
- 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).
- Place the chicken in a wide pot and cook on medium heat for 10–15 minutes with the lid on.
- 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.