Tandoori Chicken

Introduction:

Tandoori Chicken is a famous Indian dish known for its vibrant red hue and smoky, grilled flavor. The dish gets its name from the "tandoor," a traditional clay oven used for cooking the chicken at high temperatures. This recipe involves marinating the chicken in a mixture of yogurt, lemon juice, and a blend of Indian spices that infuse the meat with a depth of flavor. The result is juicy, tender chicken with a lightly charred exterior.

Ingredients:

• 4 large chicken thighs or drumsticks (skinless, bone-in)
• 1 cup plain yogurt (Greek yogurt preferred)
• 2 tbsp lemon juice
• 1 tbsp ginger-garlic paste
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 tsp turmeric powder
• 1 tsp chili powder (or paprika for milder heat)
• 1 tsp garam masala
• 1/2 tsp ground black pepper
• 1/2 tsp ground cinnamon
• 1/2 tsp cayenne pepper (optional for extra heat)
• 2 tbsp vegetable oil
• Salt to taste
• Fresh cilantro (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Prepare the chicken:
   • Wash and pat dry the chicken. Make deep slashes on the meat to allow the marinade to penetrate thoroughly.
2. Make the marinade:
   • In a large bowl, mix the yogurt, lemon juice, ginger-garlic paste, cumin, coriander, turmeric, chili powder, garam masala, black pepper, cinnamon, cayenne pepper (if using), oil, and salt. Whisk until smooth.
3. Marinate the chicken:
   • Coat the chicken pieces in the marinade, ensuring they are well covered. Cover the bowl and refrigerate for at least 6 hours, or preferably overnight, to allow the flavors to deeply infuse.
4. Preheat the oven or grill:
   • Preheat your oven to 400°F (200°C), or prepare a grill to medium-high heat (about 375°F/190°C). For an authentic smoky flavor, cook the chicken over an open flame if possible.
5. Cook the chicken:
   • In the oven: Place the marinated chicken on a wire rack set over a baking sheet. Bake for 30-40 minutes, turning halfway through, until the chicken is cooked through and slightly charred on the edges.
   • On the grill: Grill the chicken over medium-high heat for 25-30 minutes, turning occasionally, until charred and fully cooked. You can baste with a little oil or leftover marinade during grilling for extra moisture and flavor.
6. Garnish and serve:
   • Once the chicken is done, remove it from the oven or grill and let it rest for 5 minutes. Garnish with fresh cilantro and serve with lemon wedges for an added citrus burst.

Health Notes:

• Tandoori Chicken is a healthier alternative to many fried dishes, as it's grilled or baked, reducing the need for excess oil. The use of yogurt adds protein while keeping the chicken tender, and the spices offer numerous antioxidant properties. To reduce sodium, use less salt and opt for low-sodium alternatives where possible.

Serving Suggestions:

• Serve Tandoori Chicken with naan bread or basmati rice, alongside a refreshing cucumber raita or green salad. It pairs wonderfully with mint chutney and a side of roasted vegetables.

Tips:

• For a more intense smoky flavor, finish the cooked chicken by placing a hot piece of charcoal in a small bowl, placing it inside the dish with the chicken, and covering it for a few minutes to infuse the smoke.
• If you don’t have a tandoor or grill, broil the chicken for the last 5 minutes of cooking to achieve a similar charred effect.
• Adding a bit of oil to the marinade helps prevent the chicken from drying out during cooking.