Sliced filet of tandoori chicken with lime and grape garnishes

Flavors of India

The Punjabi dishes called tandoori actually refer to the ancient clay ovens they are cooked in, and not the food at all, used all across India, Pakistan, Turkey, and as far north as Armenia and Russia. This classic recipe is all Indian, however, and will become a family favorite for its robust flavor. The best tastes take time—be patient. The combination of cumin, turmeric (a proven anti-inflammatory) and cayenne, with its amazingly high levels of vitamin A, E and B-6, adds health value to the recipe. To get the deep red color usually found in restaurant tandoori, add a dash of sweet paprika to the spice blend.

Prep Instructions

  • Yield: 12 (4 oz.) servings
  • Prep Time: 12 minutes
  • Cook Time: 20 minutes
  • Total Time: 3+ hours (including time to marinate)

Recipe Ingredients

  • 1 cup low fat yogurt
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder
  • 1/4 cup minced onion
  • 1/4 teaspoon black pepper
  • 1 teaspoon coriander
  • 1/2 teaspoon cardamom
  • 1/2 teaspoon turmeric
  • 1 teaspoon bay leaf, crushed
  • 1/3 teaspoon ground ginger
  • 1/4 cup lime juice
  • 1 teaspoon ground cinnamon
  • 12 (4 oz.) chicken breasts


  1. Combine yogurt with all the spices and mix well.
  2. In a large pan or plastic container, combine the chicken with the yogurt and marinade, making sure all the surface of the chicken is coated.
  3. Cover and refrigerate for a minimum of three hours, but it is best to marinate it overnight. Turn at least once while marinating.
  4. Bake on prepared sheet pan at 350 degrees for 15 to 20 minutes or until the internal temperature reaches 165 degrees.

Nutritional Data

Calories: 111
Fat: 1.0 g
Saturated Fat: 0.0 g
Cholesterol: 51.9 mg
Sodium: 63.5 mg
Carbohydrates: 1.7 g
Fiber: 0.3 g
Sugars: 0.8 g
Protein: 22.7 g
© AdventHealth