Smoky and Spiced Grilled Tandoori Chicken

A Perfect Heart Healthy Barbeque Dish 

Tandoori chicken is a staple in most of the Indian restaurants in the U.S. Who does not like this smoky, spicy chicken with full of flavor in each bite. But in India this delicious chicken dish is not a household item. Growing up in east India we never had tandoori chicken at home. I only ate it during our family’s occasional trip to a North Indian or Punjabi restaurant. It was difficult to cook tandoori chicken at home because most of the people did not have either an oven or an outside grill. So, the only way to eat it is to go to either north Indian or Punjabi restaurants.

Tandoori chicken has roots that go back centuries but gained its iconic status in post partition India which happened during independence from British in 1947. The story begins with the tandoor, a traditional clay oven that originated in Central and West Asia and traveled into the Indian subcontinent with the Mughals who came to India in 1526 and defeated that time king and started the Mughal Empire. The Mughal empire lasted for over 300 years, until the mid 19th century when the British formally took control. Mughals had a tremendous influence in Indian culinary scene specially in North and Northwest India. They brought flatbreads (roti and naan) and lot of meats which were often cooked in tandoors. But the idea of marinating chicken in yogurt and spices before roasting it became popular much later.

The modern version of tandoori chicken is credited to Kundan Lal Gujral, the founder of the famous restaurant Moti Mahal in Delhi. After the partition (India Pakistan split) in 1947, Gujral moved from Peshawar (Pakistan) to Delhi (India), bringing with him his innovation of marinated chicken cooked in a tandoor. The smoky, spiced chicken quickly captured hearts and taste buds and became a culinary icon in Indian food.

Fast forward to my life in US, my family and I continue to love and eat tandoori chicken at restaurants. Then when my health issues started, I started thinking can I make it at home with less or no salt to make it healthier? And that is when I started making tandoori chicken at home. First, I made it in the oven, and it was pretty good. But then when the summer arrived, we made it in our grill outside, and it was absolutely delicious. The smoky flavor is much more pronounced when cooking in the grill than in the regular oven.

Labor day is here and while everyone is doing their last big summer cookout on the grill, try making this delicious, heart healthy, flavorful tandoori chicken on the grill. I promise everyone will love it.😊

Tandoori Chicken Recipe 

Ingredients:

For the Marinade

• 1 whole chicken (about 2–2.5 lbs), cut into 8 pieces (skin removed)

• 1 cup plain yogurt (thick, preferably Greek)

• 2 tbsp lemon juice

• 2 tbsp ginger-garlic paste

• 2 tbsp of olive oil 

• 1 tsp turmeric powder

• 2 tsp red chili powder (adjust to taste)

• 2 tsp ground coriander

• 1 ½ tsp ground cumin

• 1 tsp garam masala

• 1 tsp smoked paprika (optional, for extra smokiness)

• 1 tsp of Kashmiri chili powder for the red color (this chili powder is mild and is healthier than using food coloring)

For Serving

• Lemon wedges

• Sliced tomatoes or onions 

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Instructions:

1. Prepare the Chicken

   • Wash and pat dry the chicken pieces.

   • Use a sharp knife to make deep slits on each piece, this helps the marinade soak inside.

2. Make the Marinade

   • In a large mixing bowl, whisk together yogurt, lemon juice, ginger-garlic paste, olive oil, and all the spices.

   • Adjust chili according to your taste preference.

3. Marinate the Chicken

   • Coat the chicken pieces thoroughly with the marinade, making sure it gets into the slits well.

   • Cover and refrigerate for 4-6 hours, preferably overnight, for best flavor.

4. Cook the Chicken

   • Grill Method: Preheat your grill to medium-high heat. Place chicken on the grill and cook 10-15 minutes on each side, basting with a little oil until charred and cooked through. When one side is cooked the other side usually takes less time to cook. 

   • Oven Method: Preheat oven to 425°F (220°C). Place chicken on a foil-lined baking sheet or rack. Roast for 25–30 minutes, flipping halfway. For extra char, you can broil for 2–3 minutes at the end.

5. Serve Hot

   • Garnish with lemon wedges, tomatoes and sliced onions.

   • Enjoy with roti or naan, brown rice, and a salad. 

"Smoky, flavorful, and simply irresistible; this homemade tandoori chicken will have everyone coming back for seconds!!”