Cut Out + Keep

Tandoori Chicken

Takeaway Favourites Without the Calories • Posted by Orion Books

210 Calories Serves 4 Prep: 5–10 minutes, plus marinating time Cook: 8 minutes

You will need

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0 h 10


Nice & Simple
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210 Calories Serves 4 Prep: 5–10 minutes, plus marinating time Cook: 8 minutes


  1. Freeze the cooked and cooled chicken pieces in a zip-seal bag for up to 1 month. Thaw in the fridge overnight. Reheat in the microwave or a moderate oven until piping hot. 1/4

  2. These chicken breast pieces are not only packed with flavour on their own, but the yoghurt marinade makes them tender and juicy too. Kashmiri chilli powder gives the chicken a lovely red colour, but you can also use a mixture of 2 teaspoons of paprika and 1 teaspoon of hot chilli powder, which will work just as well. Serve with a large, colourful salad.

  3. To make the marinade, put all the ingredients in a large non-metallic bowl and mix together well.

  4. Put the chicken on a board, cut the pieces in half and then slash each piece 3–4 times with a knife. Put the chicken in the marinade and turn over to coat it. Cover with cling film and leave to marinate in the fridge for 1–4 hours or overnight.

  5. Preheat the grill to its hottest setting. Line a baking tray or grill pan with foil and place a rack on top. Take the chicken pieces from the marinade, shaking off any excess, and place them on the rack.

  6. Cook the chicken under the hot grill, fairly close to the element so the chicken chars, for about 8 minutes on each side. Check the chicken is cooked by piercing it with the tip of a knife and having a look inside – there should be no pink remaining. (You can also bake the chicken at 200°C/Fan 180°C/Gas 6 for 16–20 minutes, but you won’t get the authentic-looking charred bits.)

  7. Serve the tandoori chicken hot or cold with minted yoghurt sauce and lemon wedges for squeezing over.