Tandoori Chicken with Cucumber Raita
Yogurt-and-spice-marinated chicken roasted until charred at the edges, served with a cooling cucumber raita.
A proper tandoori marinade is mostly yogurt, which does double duty: it carries the spice blend of paprika, cumin, coriander, and garam masala deep into the chicken, and its acidity tenderizes the meat so it stays juicy even under high heat. A home oven set to its highest setting gets you most of the way to that charred tandoor effect.
Using yogurt instead of oil as the base of the marinade keeps this dish leaner than most restaurant versions, and skinless chicken thighs or breast keep it in solidly high-protein, low-carb territory. The cucumber raita on the side isn't just a garnish — its cooling yogurt and mint genuinely balance the char and spice of the chicken.
Marinate the chicken the night before if you can; a longer soak in the yogurt makes a noticeably more tender result by the time it hits the oven.
Ingredients
Chicken
- 1.5 lb boneless skinless chicken thighs
- 0.75 cup plain low-fat yogurt
- 2 tbsp lemon juice
- 1 tbsp smoked paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garam masala
- 3 cloves garlic — minced
- 1 tbsp fresh ginger — minced
Raita
- 1 cup plain low-fat yogurt
- 1 cucumber — grated and squeezed dry
- 1 tbsp fresh mint — chopped
- 0.25 tsp ground cumin
- 0.25 tsp salt
These ingredients are common at South Asian grocers; a well-stocked international supermarket usually carries them too.
Instructions
- 1Whisk together the yogurt, lemon juice, paprika, cumin, coriander, garam masala, garlic, and ginger. Add the chicken and marinate at least 2 hours, or overnight.
- 2Preheat the oven to 450°F (230°C). Arrange the chicken on a lined baking sheet and roast 20-25 minutes until charred in spots and cooked through.
- 3While the chicken cooks, stir together the yogurt, grated cucumber, mint, cumin, and salt for the raita.
- 4Serve the tandoori chicken hot with the cucumber raita on the side.