Tandoori chicken
Tandoori chicken is one of the most beloved dishes in Indian cuisine—an irresistible combination of smoky, spicy, and juicy goodness that’s hard to forget once you’ve tried it. Named after the traditional clay oven, or tandoor, in which it’s cooked, this dish is a beautiful example of how simple ingredients can come together to create bold, complex flavors.
The magic begins with the marinade—a mixture of yogurt (in my case a dairy-free yogurt) and spices like turmeric, cumin, coriander, chili powder, garlic, and ginger. This blend not only infuses the chicken with deep flavor but also tenderizes it, creating a melt-in-your-mouth texture. What gives tandoori chicken its signature red hue? Traditionally, it's the chili powder or paprika, although food coloring is sometimes used in restaurants for a more dramatic effect (I do not recommend as red food dye is not healthy).
Once marinated, the chicken is traditionally cooked in a blazing-hot tandoor oven, where the intense heat chars the outside while keeping the inside juicy and flavorful. At home, though, it can be grilled, baked, or air-fried with excellent results.
Tandoori chicken isn’t just delicious—it’s also packed with protein and naturally gluten-free, making it a wholesome option for many diets. Serve it with fresh lemon wedges, rice, potatoes, or vegetables of choice.
Whether you’re new to Indian cooking or a longtime fan, tandoori chicken is a must-try dish that showcases the richness and diversity of Indian spices, while being surprisingly easy to make in your own kitchen. It’s warming, vibrant, and full of soul—perfect for family dinners or summer grilling nights.
RECIPE
3.5 lbs chicken (a mix of white and dark meat)
1 cup yogurt (dairy-free or preferred)
Spices:
1 tsp ground black pepper
2 Tbsp ginger-garlic paste
1 Tbsp coriander powder
1 tsp cumin powder
1 tsp turmeric powder
1 tsp chili flakes
1 Tbsp garam masala
1 Tbsp paprika
2 tsp pink Himalayan salt
1/4 cup fresh lemon juice
Instructions
In a large bowl, prepare the marinade by mixing the yogurt, all the spices, and lemon juice until well combined.
Wash the chicken and cut it into smaller chunks if using skewers, or leave in larger pieces for individual grilling.
Add the chicken to the marinade, making sure it’s well coated. Cover and refrigerate overnight for best flavor, or marinate for at least 4 hours.
When ready to cook, thread the marinated chicken onto skewers (if using) and grill at 400°F for about 20 minutes, turning every 5 minutes until fully cooked and nicely charred. Cooking time may vary depending on your grill.
Serve hot with lemon wedges, fresh herbs, and your favorite sides.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana