Tandoori Chicken

Tandoori Chicken

Grilled breast of chicken in tasty yogurt and spicy dressing.


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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 15 mins
Extra Time: 6 hrs
(or overnight, for marinating)

Yield: 4 x chicken breasts

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 4 skinless chicken breasts (14 oz)
  • 1 1/2 cup nonfat plain yogurt
  • 3 Tbsp Tandoori spice mix
  • 1 tsp cumin
  • 2 tsp grated fresh ginger


Remove all visible fat from chicken.

MARINADE: Combine yogurt, tandoori, cumin, and ginger in a large bowl. Add chicken breasts and cover well with the marinade. Refrigerate overnight.

CHICKEN: Remove chicken from marinade, scraping off as much sauce as possible. Place chicken under grill; grill on high for 2 minutes each side. Reduce heat and cook for a further 5 minutes on each side. Baste with marinade while chicken is cooking.

The remaining marinade can be gently heated and pored over chicken.


Serve with steamed rice.

Serving suggestion is not included in the nutritional analysis.

Nutritional Info (per serving)

CALORIES 188 cals
Kilojoules 787 kJ
Fat 3.2 g
Saturated Fat 0.6 g
Cholesterol 60 mg
Sodium 720 mg
Carbohydrates 10.2 g
Fiber 1.5 g
Total Sugars 7.2 g
Protein 29.9 g
Calcium 219.0 mg
Note: A dash indicates no data is available.