Tandoori Chicken
Inspired by techniques from NYT Cooking, America's Test Kitchen and Serious Eats.
Chicken legs double-marinated in lemon and then a spiced yoghurt mix, roasted hot and finished under the grill for char, served with a fresh mint and coriander chutney.
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Method
- 1
Slash the chicken. Cut 2-3 slashes through to the bone in each piece of chicken. This lets both marinades and the heat penetrate right through the meat rather than just seasoning the surface.
- 2
First marinade. Rub the chicken all over with the lemon juice and salt and leave for 20-30 minutes. The acid and salt begin seasoning the meat and help the thicker second marinade cling properly.
- 3
Second marinade. Mix the yoghurt with all the spices, ginger, garlic and oil, then coat the chicken thoroughly, working it into the slashes. Cover and refrigerate for 6-24 hours - the longer marinating time lets the spices and yoghurt's mild acidity tenderise the meat. About 30 minutes before cooking, heat the oven to 240°C (220°C fan) or its hottest setting, with a shelf in the top third.
- 4
Roast at high heat. Lift the chicken from the marinade, letting the excess drip off, onto the rack in the roasting tin, and roast for 25-30 minutes, turning once, until the thigh reaches 80°C and the edges are browned.
- 5
Char under the grill. Finish the chicken under a high grill (broiler) for 3-5 minutes until charred in spots, or over high direct heat on a barbecue if you have one. This brief blast of fierce heat mimics the scorch of a tandoor without drying the meat out, since it's already cooked through.
- 6
Make the chutney. Blend the mint, coriander, chilli, lemon juice, yoghurt and salt until smooth.
- 7
Serve. Serve the chicken with the onion rings, lemon wedges and chutney alongside.
Storage
Store cooked chicken in the fridge for up to 3 days. Reheat until piping hot throughout (74°C) in an oven or under the grill rather than the microwave, which won't recreate the charred edges. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
45.5 g protein for 365 kcal = 12.5 g per 100 kcal. Our High Protein label needs at least 10 g per 100 kcal. How we decide
Equipment
- large bowl
- roasting tin with a wire rack, lined with foil
- blender or small food processor
- instant-read thermometer
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 365 kcal |
| Protein | 45.5 g |
| Carbohydrate | 10 g |
| of which sugars | 3.6 g |
| of which free sugars | 0.3 g |
| Fat | 15.6 g |
| of which saturates | 3.3 g |
| Fibre | 2.5 g |
| Salt | 2.11 g |
Protein per 100 kcal
12.5 g meets the High Protein rule (≥ 10 g)
Calculated from USDA FoodData Central ingredient values
