Healthy Grilled Tandoori Chicken!

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: buttermilk

Greek yogurt is higher in protein, while buttermilk is often less expensive.

chicken

🥗Healthier: skinless chicken

💰Cheaper: chicken thighs

Skinless chicken is lower in fat, while thighs are usually cheaper than breasts.

Welcome to the episode and introduction of grilled tandoori chicken.

Explain using a cast iron grill for better taste, but any grill can be used.

Prepare chicken breast tenders for marination.

Make a marinade with ginger garlic paste, black pepper, salt, lemon pepper, parsley flakes, paprika, sumac, and tandoori masala.

Mix the spices into a thick paste and add oil to it.

Coat the chicken with oil before adding the spice mixture.

Use gloves to mix the spice mixture thoroughly into the chicken.

Let the chicken marinate for about 30 minutes or overnight in the fridge.

Prepare to pound the chicken by placing it between two pieces of Saran Wrap.

Pound the chicken lightly to flatten it and spread the spices evenly.

Optionally, cut the chicken in half to skewer it for grilling.

Spread canola oil on the chicken to prevent sticking on the grill.

Place the chicken oil side down on the cast iron grill and let it sizzle.

Oil the top side of the chicken after placing it on the grill.

Check for doneness by observing the color change and grill marks.

Turn the chicken over once grill marks appear and continue cooking.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens