An aromatic, spiced tandoori chicken at 569 calories. A classic yogurt marinade packed with ginger, garlic, and warm spices.
Tandoori Chicken earns its legendary status through one thing: the marinade. A full overnight soak in a spiced yogurt mixture of ginger, garlic, turmeric, coriander, cumin, cinnamon, and cloves transforms ordinary chicken into something deeply flavorful and aromatic. Baked rather than grilled in a traditional tandoor oven, this version delivers all of that classic character from a standard home oven. At 569 calories and 10 WW Classic Points per serving, it is a special occasion main that is completely worth the planning ahead.
Recipe Info
Serves: 4 | Prep Time: 20 minutes plus overnight marinating | Cook Time: 50 minutes | Calories per serving: ~569
Nutrition per Serving (Estimated)
Protein: 52g | Fat: 34g | Carbohydrates: 8g | Fiber: 1.5g
WW Classic Points: Approximately 10 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 1 whole chicken (about 2.2kg / 5 lb), jointed into 8 pieces
- 4 garlic cloves, peeled
- 5cm / 2-inch piece fresh ginger root, peeled
- 2 bay leaves
- 2 teaspoons chilli powder
- 1 teaspoon salt
- 2 teaspoons ground turmeric
- 1 teaspoon ground coriander
- 2 teaspoons ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cloves
- 125ml / 4 fl oz olive oil
- 350g / 12oz whole milk yogurt
- 90ml / 3 fl oz fresh lemon juice
- Fresh lemon wedges, to serve
Instructions
- Prepare the chicken. Place the chicken pieces in a large covered glass baking dish, arranged in a single layer.
- Make the spice paste. Place the garlic, ginger, bay leaves, chilli powder, salt, turmeric, coriander, cumin, cinnamon, cloves, and olive oil in a blender or food processor. Blend to a smooth paste.
- Build the marinade. Combine the spice paste with the yogurt and fresh lemon juice in a bowl and stir until fully incorporated.
- Marinate overnight. Dip each piece of chicken into the marinade, coating it completely. Return the chicken to the baking dish, cover, and refrigerate to marinate overnight, or for a minimum of 6 hours.
- Preheat and bake. When ready to cook, heat the oven to 180C / 350F / Gas Mark 4. Using kitchen paper, wipe most of the excess marinade off each piece of chicken. Place in a large baking dish, cover, and bake for 30 minutes.
- Glaze and finish. Uncover the chicken and brush with a little more of the reserved marinade. Return to the oven uncovered and cook for a further 15 to 20 minutes until golden, aromatic, and cooked through.
- Serve. Transfer to a warm platter and serve immediately with fresh lemon wedges.
Serving Suggestions
- Serve with warm whole-wheat flatbread or naan and a cooling cucumber raita
- Pair with a fresh chopped salad of tomato, cucumber, red onion, and coriander
- A small portion of basmati rice alongside rounds out the meal beautifully
- Squeeze fresh lemon generously over each piece just before eating
- Serve with mango chutney for a sweet, tangy contrast to the spiced chicken
Tips and Variations
- Overnight marinating is strongly recommended. The yogurt and acid from the lemon juice tenderize the chicken deeply, and the spices need time to penetrate the meat fully.
- Wiping off the excess marinade before baking is important. Too much residual marinade on the surface will steam rather than roast the chicken.
- For a lighter version, use skinless chicken pieces and low-fat yogurt to meaningfully reduce the fat and calorie content.
- If you have a grill or broiler, finishing the chicken under high heat for 3 to 4 minutes after baking creates the charred, smoky edges that are the hallmark of authentic tandoori chicken.
- The spice blend can be adjusted to taste. Reduce the chilli powder for a milder result, or add a pinch of smoked paprika for extra depth.
Why This Recipe Works
The yogurt marinade does two jobs simultaneously. The lactic acid in the yogurt tenderizes the chicken’s proteins over the long marinating time, while the fat in the whole milk yogurt carries the oil-soluble spices deep into the meat. The result is chicken that is seasoned all the way through, not just on the surface. The combination of warming spices, bright lemon, and the slightly charred exterior from the final uncovered baking creates the complexity that makes tandoori chicken one of the world’s most recognizable and loved chicken preparations.
Storage and Reheating
Store cooled chicken in an airtight container in the refrigerator for up to 3 days. Reheat in a 170C / 325F oven covered with foil for 15 minutes. Tandoori chicken is also excellent eaten cold, sliced over salad or tucked into a flatbread wrap the next day.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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