– Low FODMAP recipe (no garlic, onion or other high FODMAPs)
– IBS friendly
– No artificial ingredients
– Allergens: Contains Dairy. No nuts, soy, shellfish, eggs
– Low sodium
All our recipes use fresh ingredients, no artificial flavoring and we limit the use of off-the-shelf sauces or spice mixes. If opting for a pre-made sauce or spice mix, make sure to read the label and understand all the ingredients. Check out our recipes page for more ideas.
Tandoori chicken is a popular Indian dish that is marinated in yogurt and seasoned with a variety of spices, including turmeric, cumin, coriander, ginger, and garlic (avoid for low FODMAP option). The marinated chicken is traditionally cooked in a clay oven called a tandoor, which gives the dish its name.
The process of making tandoori chicken involves coating the chicken pieces in a mixture of yogurt and spices, allowing them to marinate for several hours or overnight. This allows the flavors to penetrate the meat and tenderize it. The yogurt also helps to keep the chicken moist during the cooking process.
Tandoori chicken is typically served hot and is often garnished with fresh coriander leaves and served with a side of mint chutney or raita (yogurt-based sauce). It is a popular dish in Indian cuisine and is enjoyed both as a main course or as a starter/appetizer.
Easy tandoor chicken
Ingredients
- 4 skinless chicken leg quarters
- 1 cup lactose-free yogurt
- 2 tablespoons olive oil
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 tablespoon ground paprika
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1 tablespoon garam masala (optional)
- 1 teaspoon salt
- 1 tablespoon lemon juice
- fresh cilantro chopped (optional)
Instructions
- In a mixing bowl, whisk together the lactose-free yogurt, olive oil, cumin, coriander, paprika, turmeric, ginger, cinnamon, salt, and lemon juice.
- Make cuts in 3-4 places on the leg/thigh pieces. Coat the chicken in the marinade, cover and refrigerate for at least 2 hours or overnight for best results.
- Preheat oven using broil setting for 10 minutes.
- Place the chicken pieces on a baking sheet. Broil the chicken for about 15 minutes, or until the chicken has a charred and slightly crispy exterior. Flip the chicken halfway through the cooking time to ensure even cooking and browning.
- Change the oven setting to bake at 350F. Cook for another 5-10 minutes or until chicken is cooked through.
- Once cooked, remove the chicken from the oven and let it rest for a few minutes. Serve the chicken hot, garnished with fresh cilantro (if desired). Enjoy your delicious tandoori chicken with rice or naan bread.
