Grilled Tandoori Chicken is a flavorful and healthy option for chicken lovers who might be tired of the same old recipes. This dish is not only delicious but also supports your weight loss journey, making it a perfect choice for those looking to indulge in tasty meals without compromising on health. With its vibrant spices and smoky flavor from grilling, Tandoori Chicken can be a showstopper at any meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken (skinless, boneless) | 500 grams |
| Yogurt | 1 cup |
| Tandoori masala | 2 tablespoons |
| Lemon juice | 2 tablespoons |
| Garlic (minced) | 1 tablespoon |
| Ginger (grated) | 1 tablespoon |
| Oil (preferably olive oil) | 1 tablespoon |
| Salt | to taste |
| Fresh cilantro (for garnish) | as required |
Preparation Steps
Step 1: Marinate the Chicken
In a large bowl, mix together yogurt, tandoori masala, lemon juice, minced garlic, grated ginger, oil, and salt to create a marinade. Add the chicken pieces to the marinade, ensuring they are well-coated. Cover the bowl and let it marinate in the refrigerator for at least 2 hours, or overnight for more intense flavor.
Step 2: Prepare the Grill
Preheat your grill to medium-high heat. If using a charcoal grill, ensure that the coals are ash-white before placing the chicken on the grill. For a gas grill, set it to medium-high heat and allow it to come to temperature.
Step 3: Grill the Chicken
Once the grill is hot, place the marinated chicken on the grill grates. Cook for about 6-8 minutes on each side, or until the internal temperature reaches 75°C (165°F) and the outside is slightly charred. Avoid flipping the chicken too often to achieve the perfect grill marks.
Step 4: Serve
Remove the chicken from the grill and let it rest for a few minutes. Garnish with fresh cilantro and serve with a side of green salad or grilled vegetables. You can also serve it with a cooling yogurt sauce or mint chutney.
Health Benefits of Grilled Tandoori Chicken
- High Protein Content: Chicken is rich in protein, which is essential for muscle building and metabolism.
- Low in Calories: Grilling reduces the need for additional fats, making this dish lower in calories than fried options.
- Rich in Spices: The spices used in Tandoori masala not only add flavor but also contain antioxidants and anti-inflammatory properties.
- Probiotic Benefits: Yogurt in the marinade can aid digestion and improve gut health.
In conclusion, Grilled Tandoori Chicken is a delightful way to elevate your meals while keeping your health goals in check. With its easy preparation and rich flavors, this recipe is perfect for family dinners or gatherings. Not only does it satisfy your taste buds, but it also aligns perfectly with your fitness objectives, making it a win-win for all food lovers.
