Healthy Chicken Tandoori

An almost zero oil chicken tandoori preparation, bursting with flavours but one that can be enjoyed guilt free. Enjoy this with a side of roasted vegetables, the classic cucumber + onion slices and a vibrant beet Raita.

Written by Feashts

Zero-Oil Chicken Tandoori?

Can Chicken tandoori be healthy and be tasty as well? Yes. If you have an oven or an air fryer, this recipe will keep your arteries and taste buds happy.  It all depends on the type of ingredients you use and how long the chicken is marinaded.

I have recently started using as little oil in my daily cooking as possible. My husband was diagnosed with high cholesterol, which for his age is abnormal. So, you will see a lot of 1 TBSP oil or less recipes.

Ingredients

For the marinade:

  1. Hung curd (plain yoghurt) – 65g (before hanging it weighed 117g)
  2. Kashmiri red chili powder – 8g
  3. Cumin Powder – 2g
  4. Coriander Powder – 1g
  5. Garam Masala – 0.6 g
  6. Kasuri Methi – 0.5g
  7. Ginger paste – 11 g
  8. Garlic Paste(confit tastes better) – 19g
  9. Sugar – 15g
  10. Salt – 4g
  11. Lime juice – 3 tsp
  12. 1 tbsp mustard oil
  13. Chicken – 544g

For the Roasted vegetables :

  1. 10-12 mini potatoes
  2. 15-20 green beans
  3. 150 g sweet potato wedges
  4. 6 smal onions(halved)
  5. 2 tsp Italian herb mix
  6. 1 tbsp oil

For the Beet Raita:

  1. 1 small beet
  2. 200g plain yoghurt
  3. 1g salt
  4. 7g sugar
  5. 80ml water(use less depending on the thickness of the raita)

Instructions

To make hung curd at home, Pour in 117g of plain yoghurt into a muslin cloth
To make hung curd at home, Pour in 117g of plain yoghurt into a muslin cloth
Place a heavy object on the wrapped yoghurt and let it rest for 20-30 mins
Place a heavy object on the wrapped yoghurt and let it rest for 20-30 mins
Grate Ginger
Grate Ginger
Mash up a whole head of confit'd garlic
Mash up a whole head of confit'd garlic
Pour in all of the dry spices into the hung curd
Pour in all of the dry spices into the hung curd
Mix thoroughly
Mix thoroughly
Add lemon juice and mustard oil and mix again
Add lemon juice and mustard oil and mix again
Score your chicken pieces.
Score your chicken pieces.
Mix the curd and spices with the chicken
Mix the curd and spices with the chicken
Marinade it for 6-17 hours
Marinade it for 6-17 hours
Next comes the roasted veggies
Next comes the roasted veggies
Cut mini potatoes
Cut mini potatoes
Cut sweet potatoes wedges
Cut sweet potatoes wedges
Halve small onions
Halve small onions
Green beans
Green beans
Lightly oil a baking tray
Lightly oil a baking tray
Pour in and the vegetables, and add Italian herbs
Pour in and the vegetables, and add Italian herbs
Add salt
Add salt
Add about 1 tbsp oil on top
Add about 1 tbsp oil on top
Arrange the marinaded chicken pieces on a grilling rack
Arrange the marinaded chicken pieces on a grilling rack
Bake for 50 minutes, depending on the size of the chicken pieces
Bake for 50 minutes, depending on the size of the chicken pieces
To prepare the raita, mix plain yoghurt, salt, sugar and grated beet
To prepare the raita, mix plain yoghurt, salt, sugar and grated beet
Mix very well
Mix very well
Add water to make it a bit soupy
Add water to make it a bit soupy
Mix and set aside for 15 minutes
Mix and set aside for 15 minutes
Serve with steamed rice
Serve with steamed rice
Add the raita at the bottom
Add the raita at the bottom
Top with the roasted vegetable and tandoori chicken and a side of salad!
Top with the roasted vegetable and tandoori chicken and a side of salad!

For the Marinade :

  1. To prepare hung curd at home, simply pour in plain yoghurt into a muslin cloth. Wrap it well, and place a heavy object on top. Rest for 20-30 minutes until most of the water has drained out.
  2. Next grate ginger and mash up confit’d garlic. [Note : I confit multiple heads of garlic for 1 week in the oven and store it in the fridge]
  3. Into the hung curd, mix all the dry spices, salt and sugar, lime/lemon juice, and mustard oil.
  4. Score your chicken pieces. [Note  : Each of the chicken pieces I have used are approx. 70g]
  5. Mix in the marinade mixture with the scored chicken. I let it marinade for 17 hours in the fridge. If you are marinading it for a few hours(4-6 hours), you can leave the chicken outside as well.
  6. 30 minutes before baking/roasting, cut the vegetable you want to bake. Mix with Italian herbs, salt and a tiny bit of oil. Lightly oil a baking tray, arrange the vegetables on the tray.
  7. Pre-heat the oven at 210°C for 10 minutes.
  8. Arrange the chicken pieces on a grilling rack. 
  9. And put both trays inside the oven.
  10. I placed the chicken on the top most tray, while the vegetable tray at the bottom most tray holder. [Note : I am using a 30 OTG. For the tandoori I used both the top and bottom heating elements along with the convection.]
  11. Bake it for 50 minutes, 210°C for 30 minutes and 230°C for the last 20 minutes. Depending on the sizes of the chicken pieces, I’d recommend you to keep an eye on the vegetables and the chicken. The chicken with develop a slight char on its edges. The vegetables will be done by 40 minutes. You can take it out before the chicken is done.
  12. Prepare the raita meanwhile : Grate a beet, add it to a bowl of yoghurt, add salt and sugar and water and mix well. Let it rest for 15-20 minutes. Serve with the rice and Tandoori. 
  13. Enjoy your healthy chicken Tandoori, with a side of salad, raita, roasted vegetable, and steamed rice.

Lots of love,

Feashts

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