Tandoori-style chicken

    2 hours 45 minutes

    A top calcium source, and high in protein, yoghurt is a versatile food that you can use to replace high-fat cream and sour cream.

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    Serves: 4 

    • 3 cloves garlic, peeled and crushed
    • 1 teaspoon paprika
    • 3/4 teaspoon ground cumin
    • 3/4 teaspoon ground coriander
    • 1/2 teaspoon cinnamon
    • 1/2 teaspoon chilli powder
    • 1/2 teaspoon pepper
    • Salt
    • 2 cups plain low-fat yoghurt
    • 4 skinless, bone-in chicken breast halves (about 1kg total)
    • 1 small red onion, finely chopped
    • 1 cucumber, seeded and diced
    • 1/2 cup chopped fresh coriander

    Preparation:2hours25min  ›  Cook:20min  ›  Ready in:2hours45min 

    1. Combine the garlic, paprika, cumin, ground coriander, cinnamon, chilli powder, pepper and a dash of salt in a shallow glass or ceramic baking dish. Stir in 1 cup of the yoghurt until well blended. Make several slashes in the flesh of the chicken with a sharp knife, cutting almost to the bone. Place the chicken, cut-sides-down, in the yoghurt mixture. Cover and refrigerate for at least 2 hours or overnight, turning the chicken several times.
    2. Preheat the oven to 270°C. Lift the chicken from its marinade and place in a shallow baking dish; discard any leftover marinade. Bake the chicken for 20 minutes or until cooked through but still juicy.
    3. Meanwhile, combine the onion, cucumber, fresh coriander and the remaining yoghurt in a medium bowl. Serve the chicken with the yoghurt mixture on the side.

    Did you know?

    The ‘fruit’ in most commercial yoghurt is usually jam or preserves – more sugar than fruit. Nutritionally speaking, you're better off stirring your favourite fresh or dried fruit into plain yoghurt. A touch of vanilla or almond essence will enhance the flavour of the fruit. * Eating yoghurt with active cultures helps maintain a healthy digestive system.

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