Health Benefits of Eating Chicken Tandoori

The Parker Jewish Institute is proud of our culinary team. We encourage all Parker members, whether a patient/resident, visitor or employee, to eat a well-balanced, nutritional diet. 

Today, we are sharing a recipe for Chicken Tandoori, a popular Indian dish, made from chicken marinated in yogurt and spices. This dish is high in protein and low in fat . It is rich in essential vitamins such as B3, B5, and B6. With the recipe’s spices – including turmeric, cumin and ginger – Chicken Tandoori contains anti-inflammatory properties that are also good for digestion.  

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Ingredients:

4 -          3-oz Chicken Leg

1 TBS - Fresh Lemon Juice

1 TSP – Garam Masala

1 TPS – Smoked Paprika

1 TBS – Tandoori Spice Mix

4 OZ – Plain Greek Yogurt

1 TBS – Fresh Garlic Puree

1 TSP – Chili Ground Deggi Mirch

2 TBS – Olive Oile Blend

1 TSP – Oil Spray

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Directions:

1. In a clean mixing bowl, place chicken, lemon juice, garam masala, paprika and seasoning.

2. Rub in the spices well and keep aside for later use in recipe.

3. In a clean mixing bowl, pour yogurt, garlic, ginger, chili, tandoori spice mix, and whisk thoroughly to make a marinade.

4. Steep the spiced chicken into the marinade, add oil and mix onto the marinated chicken.

5. Next transfer the marinated chicken into a clean hotel pan , cover, and then label and date before setting aside for 4 hours to marinate.

6. Place a parchment paper liner on a sheet pan. Place the marinated chicken legs, leaving space between each piece.

7. Place the sheet pan inside the oven and roast chicken for 10 minutes .

8. After 10 minutes remove the tray, raise the oven heat to 450 degrees Fahrenheit.

9. Now place the chicken into the oven and cook to roast until the internal temperature is 166  Fahrenheit degrees, and then remove.

10. Plate the roasted tandoori chicken legs with salad and garnishes, and lemon.

11. Serve hot.

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