Tandoori chicken – under 200 calories

This recipe for low fat, low calorie curried Tandoori chicken is packed full of flavour. It’s quick to cook and the marinade does all the work – who needs takeaways?

Nutritional information

Prep time: 30 mins
Cook time: 15 mins
Serves: 8

Calories: 171
Protein: 24g
Carbs: 4g
Fat: 7g
(per serving)

Ingredients

For the chicken:	For the marinade:
juice 2 lemons	300ml Greek yogurt
4 tsp paprika	large piece ginger, grated
2 red onions, finely chopped	4 garlic cloves, crushed
16 skinless chicken thighs	¾  tsp garam masala
vegetable oil, for brushing	¾  tsp ground cumin
	½  tsp chilli powder
	¼ tsp turmeric

Cooking instructions

1. Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice. Set aside for 10 minutes.

2. Mix all the marinade ingredients together and pour over the chicken. Mix well and then cover and chill for at least one hour. This can be done up to a day in advance.

3. Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush with a little oil and grill for 8 minutes on each side or until lightly charred and completely cooked through.