Photo: Tandoori chicken by stu_spivack, CC BY-SA 2.0.
Tandoori Chicken with Vegetables
Oven-roasted yogurt-marinated chicken with warming tandoori spices, peppers, and red onion.
Allergen labels are based on listed ingredients and are not a guarantee for allergy safety.
Ingredients
- 600 g skinless chicken thighs
- 120 g plain yogurt
- 2 tbsp lemon juiceSmart swaps
- 1 tbsp ginger-garlic pasteSmart swaps
- 2 tbsp tandoori masala
- 0.5 tsp ground turmeric
- 1 whole red bell pepper, chunked
- 1 medium red onion, chunked
- 1 tbsp neutral oil
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 105 mg (8% DV)
- Iron
- 2.6 mg (14% DV)
- Magnesium
- 57 mg (14% DV)
- Potassium
- 690 mg (15% DV)
- Vitamin C
- 68 mg (76% DV)
- Vitamin D
- 0.3 mcg (2% DV)
- Folate
- 48 mcg (12% DV)
Source and estimate basis: Approximate per-serving estimates from generic cooked chicken thigh, yogurt, and vegetables; chicken trim, marinade retention, and spice blends vary.
Method
- 1
Score the chicken lightly. Mix yogurt, lemon juice, ginger-garlic paste, tandoori masala, turmeric, oil, and salt.
- 2
Coat the chicken thoroughly and marinate in the refrigerator for at least 30 minutes, or up to 8 hours.
- 3
Heat the oven to 220 degrees Celsius. Arrange chicken, pepper, and onion on a lined tray in a single layer.
- 4
Roast until the chicken is browned and the thickest pieces reach 74 degrees Celsius, about 25 to 35 minutes. Rest for 5 minutes before serving.