Why this recipe works
Tandoori chicken is a two-stage marinade plus fierce heat. A first rub of ginger-garlic and lemon starts it; a coat of spiced yogurt tenderises the meat and clings for the char. That smoky char is the Maillard reaction, the whole tandoori flavour. Grilled and skinless, it is about as lean and protein-dense as a meal gets.
Ingredients
- Chicken (bone-in, skinned)800 g
- Ginger-garlic, lemon (1st marinade)2 tbsp + 1
- Thick yogurt (2nd marinade)5 tbsp
- Turmeric, Kashmiri chilli, garam masala1 tsp each
- Roasted cumin, mustard oil1 tsp + 1 tbsp
- Chaat masala, saltto finish
Method
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1
Score the chicken deeply and rub with ginger-garlic, lemon and salt. Rest 20 minutes.
Why score it: deep cuts let the marinade reach the centre and help the heat cook the thick pieces evenly, right to the bone.
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2
Coat in the hung yogurt mixed with turmeric, Kashmiri chilli, garam masala and roasted cumin. Marinate for hours.
Why yogurt: yogurt is the classic tenderiser, its acid and enzymes loosen the muscle proteins so the chicken stays juicy, and it clings to carry the char.
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3
Grill, roast or barbecue on high heat, turning, until charred and cooked through.
The soul of it: the blistered char is the Maillard reaction, the tandoori flavour. High heat and real colour, not a timid roast, is the point.
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4
Rest, then finish with chaat masala and lemon.
An honest word
Tandoori chicken is one of the healthiest things on an Indian menu: lean, skinless protein, grilled not fried, with almost no added fat. The two honest notes are simply salt, restaurant and packet marinades can be very salty, and, at extreme char, some browning compounds form, so aim for a good char, not a burnt one. Made at home, it is a near-ideal high-protein meal.