Tandoori-Inspired Grilled Chicken Breasts
Experience a taste of India with this flavorful and aromatic tandoori-inspired grilled chicken recipe. This dish showcases marinated chicken breasts infused with a medley of spices and herbs. Perfectly grilled or roasted to achieve a tender and juicy result, this recipe is accompanied by a refreshing garnish of fresh coriander or parsley. Ideal for both family dinners and entertaining guests, this dish brings a vibrant burst of color and flavor to your table.
4
Servings
N/A
Calories
11
Ingredients
Ingredients
plain low-fat yogurt
1/2 cup (none)
tomato paste
1 tablespoon (none)
green onions
2 (coarsely chopped)
garlic cloves
2 (quartered)
peeled gingerroot or ground ginger
1 piece or 1 teaspoon (coarsely chopped)
ground cumin
1/2 teaspoon (none)
ground coriander
1/2 teaspoon (none)
salt
1/2 teaspoon (none)
cayenne pepper
1/4 teaspoon (none)
chicken breasts (bone-in)
4 (none)
chopped fresh coriander or parsley
2 tablespoons (chopped)
Instructions
1
In a food processor, combine the plain low-fat yogurt, tomato paste, coarsely chopped green onions, quartered garlic cloves, chopped peeled gingerroot or ground ginger, ground cumin, ground coriander, salt, and cayenne pepper. Blend these ingredients until smooth to create a vibrant marinade.
2
Arrange the bone-in chicken breasts in a shallow dish, ensuring an even spread before coating them thoroughly with the yogurt marinade. Cover the dish and refrigerate the marinated chicken for at least 1 hour, or ideally, let it marinate for up to 24 hours to enhance flavor. Remove the chicken from the refrigerator about 30 minutes prior to cooking to allow it to reach room temperature.
3
Preheat a greased grill to medium-high heat. Place the chicken skin-side down on the grill and cook for approximately 15 minutes. Brush the upper side with additional marinade before turning them over. Continue grilling for another 10 to 15 minutes until the chicken is golden brown and its juices run clear. For an alternative method, arrange the chicken on a rack over a baking sheet and roast in a preheated oven at 350°F. Baste the chicken with the marinade after 30 minutes and continue roasting for 50 to 55 minutes or until the juices run clear.
4
Once cooked, let the chicken rest briefly before serving. Present the chicken, garnished with freshly chopped coriander or parsley, to add a refreshing herbal note to your dish.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Tandoori-Inspired Grilled Chicken?
It is a flavorful Indian-style dish featuring chicken breasts marinated in a spiced yogurt mixture and then grilled or roasted until tender and juicy.
What ingredients are needed for the marinade?
The marinade consists of plain low-fat yogurt, tomato paste, green onions, garlic cloves, gingerroot (or ground ginger), ground cumin, ground coriander, salt, and cayenne pepper.
How long should I marinate the chicken?
You should marinate the chicken for at least 1 hour, though for the best flavor, it is recommended to let it marinate for up to 24 hours.
What type of chicken is used in this recipe?
This recipe specifically calls for 4 bone-in chicken breasts.
Can I bake this chicken in the oven instead of grilling?
Yes, you can roast the chicken on a rack over a baking sheet at 350°F for 50 to 55 minutes.
How do I prepare the marinade using a food processor?
Combine the yogurt, tomato paste, green onions, garlic, ginger, and all spices in the food processor and blend until the mixture is completely smooth.
What temperature should the grill be set to?
The grill should be preheated to medium-high heat.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
Should the chicken be at room temperature before cooking?
Yes, you should remove the marinated chicken from the refrigerator about 30 minutes before cooking to allow it to reach room temperature.
How long do I cook the chicken on the grill?
Cook the chicken skin-side down for about 15 minutes, then turn it over and cook for another 10 to 15 minutes.
Is this recipe spicy?
It has a mild to moderate heat profile due to the 1/4 teaspoon of cayenne pepper, balanced by the cooling yogurt.
What is the role of the yogurt in the marinade?
The yogurt acts as a tenderizer for the chicken while providing a creamy base for the spices to adhere to the meat.
What should I use for a garnish?
The dish is best garnished with freshly chopped coriander (cilantro) or parsley.
Can I use ground ginger if I don't have fresh gingerroot?
Yes, 1 teaspoon of ground ginger can be used as a substitute for 1 piece of fresh gingerroot.
How do I know when the chicken is done?
The chicken is done when it is golden brown and the juices run clear.
Do I need to baste the chicken while it cooks?
Yes, you should brush the upper side with additional marinade before turning it over on the grill, or after 30 minutes if roasting.
Is this recipe high in protein?
Yes, because it uses chicken breasts as the primary ingredient, it is considered a high-protein dish.
Why do I need to let the chicken rest after cooking?
Allowing the chicken to rest briefly before serving helps the juices redistribute, ensuring the meat stays tender and moist.
Can I use boneless chicken breasts instead?
Yes, but you will need to reduce the cooking time significantly to prevent the meat from drying out.
What makes this recipe 'tandoori-inspired'?
The use of a spiced yogurt marinade including cumin, coriander, and garlic mimics the traditional flavors of chicken cooked in a clay tandoor oven.
Should the grill be greased?
Yes, ensure the grill is greased to prevent the chicken skin and marinade from sticking.
Can I use this marinade for other meats?
While designed for chicken, this aromatic yogurt marinade also works well with lamb or firm white fish.
Is this recipe considered healthy?
Yes, it uses low-fat yogurt and lean chicken breasts, and is grilled or roasted rather than fried.
What kind of tomato paste should I use?
Any standard canned or tubed tomato paste will work to add color and concentrated flavor to the marinade.
Can I use Greek yogurt?
Yes, you can substitute Greek yogurt for plain low-fat yogurt, though the marinade may be slightly thicker.
What is the serving size for this recipe?
The recipe makes 4 servings, typically consisting of one bone-in chicken breast per person.
How many garlic cloves are required?
The recipe requires 2 garlic cloves, quartered before blending.
What are the primary spices in the dry mix?
The primary dry spices are ground cumin, ground coriander, salt, and cayenne pepper.
Is the chicken cooked with the skin on?
The instructions suggest cooking skin-side down first, implying that skin-on chicken breasts are preferred for better flavor and moisture.
Can I prepare the marinade in advance?
Yes, you can prepare the marinade ahead of time and keep it in the refrigerator until you are ready to coat the chicken.