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Grilled Tandoori Chicken

By Kristen Mccaffrey
  
adapted from: seriouseats.com
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206
Calories 
4g
Carbs 
4g
Fat 
33g
Protein 
5
Weight Watchers® SmartPoints™
(4 PointsPlus®)

Recipes Content

Recipe

28-day Healthy Dinner Challenge Learn More

Since summer started, the requests have been flying in for grilling recipes. Specifically everyone seems to be on the lookout for new ways to cook up chicken breasts with added flavor and spice, so when I saw this recipe I knew I had to try it. Traditionally an Indian dish, Tandoori chicken is a great way to add tons of flavor to your chicken without all the added fat. Make up a big batch of chicken and marinade and use the leftovers for sandwiches, wraps, and rice bowls throughout the week. It also makes a great pizza topping with store-bought Naan bread and some fresh greens.

Prep Time

Grilled Tandoori Chicken

13
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

6
  • 1 tbsp vegetable oil, divided
  • 1 cup onion, diced
  • 3 U cloves garlic, minced
  • 1/2 tsp ground cardamom
  • 1/2 tsp cayenne pepper
  • 1/2 tsp turmeric
  • 1/4 tsp ground cumin
  • 1/8 tsp ground mustard
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/8 tsp black pepper
  • 1 tsp kosher salt
  • 2 tsp lime juice
  • 1/4 cup plain nonfat yogurt (Paleo and Dairy Free use coconut milk)
  • 2 lbs. boneless and skinless chicken breasts

Nutritional Facts

Serving Size: 
about 6 oz. (183g)
Amount Per Serving
Calories 206
Calories from Fat 34
% Daily Value *
Total Fat 4g
5%
Saturated Fat 0g
1%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 74mg
24%
Sodium 457mg
20%
Total Carbohydrate 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 33g

Directions

  1. Add the vegetable oil, onion, garlic, and all of the spices to a skillet over medium heat. Saute for 10 minutes or until onion is tender.
  2. Add the cooked onions and spices to a blender with the lime juice and yogurt.
  3. Marinate the chicken in this mixture for at least 30 minutes.
  4. When ready, let excess marinade drip off and grill until cooked through, around 8-10 minutes per side depending on thickness.
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