Tandoori chicken is a classic Indian dish that is known for its succulent, smoky flavour and beautiful reddish-orange colour. To make this mouth-watering dish, marinate chicken in a mixture of yoghurt, spices, and lemon juice for at least a few hours or overnight. Traditionally it is then cooked in a tandoor oven, which is used in Indian cuisine. If you don’t have a tandoor oven, you can also cook the chicken in a regular oven or on a grill.
The result is tender, juicy chicken with a crispy exterior that is bursting with flavour. Serve it with basmati rice, a mint raita sauce and naan bread for a truly authentic Indian meal that is sure to impress.
I first tried this dish when I lived with my aunt. She loves to cook Indian food and I couldn’t believe how easy and delicious her tandoori chicken tasted. I was surprised at how much that tandoori spice could pack so much flavour!
What spices make up tandoori Blend?
Tandoori spice is a blend of various Indian spices. The primary ingredients in tandoori spice mix include cumin, coriander, turmeric, ginger, garlic, and cayenne pepper. Other spices such as cinnamon, cloves, and cardamom may also be included depending on the recipe. The combination of these spices gives the tandoori chicken its distinct flavour and aroma. Tandoori spice can be found in many grocery stores and online. love to use the Tandoori Spice from The Bulk Barn.
* A word of caution, Tandoori spice stains very easily. You may want to wear an apron when preparing the tandoori chicken!
What are the health benefits of Tandoori spice
Tandoori spice blend is a combination of various spices that have several potential health benefits. Here are some of the benefits associated with the spices commonly found in tandoori spice blend:
Anti-inflammatory properties: Many of the spices in tandoori spice blend, such as turmeric, ginger, and cumin, have anti-inflammatory properties. This means they may help reduce inflammation in the body, which can help manage chronic conditions such as arthritis and other inflammatory disorders.
Digestive health: Some of the spices in tandoori spice blend, such as ginger, coriander, and cumin, have traditionally been used to support digestive health. These spices may help reduce gas, bloating, and other digestive discomforts.
Immune system support: Spices such as turmeric and cumin contain antioxidants that help support a healthy immune system. Antioxidants may help protect the body from damage caused by free radicals, which can contribute to chronic diseases.
Blood sugar regulation: Some studies suggest that certain spices found in tandoori spice blend, such as turmeric, may help regulate blood sugar levels, which can be beneficial for individuals with diabetes or those at risk of developing the disease.
Heart health: Some of the spices in tandoori spice blend, such as cumin and cinnamon, have been shown to have potential benefits for heart health. These spices may help lower cholesterol levels and reduce the risk of heart disease.
Overall, the tandoori spice blend is a flavorful way to incorporate a variety of potentially health-promoting spices into your diet.
pair it with a fresh mint raita sauce
Mint raita is a traditional Indian yoghurt-based dip that is commonly served alongside the tandoori chicken.
The cool, creamy texture of the raita is the perfect complement to the bold, spicy flavours of the tandoori chicken.
The mint in the raita adds a refreshing, slightly sweet flavour that helps balance out the heat of the tandoori spice blend. Additionally, the acidity in the yoghurt helps cut through the richness of the chicken, creating a well-balanced and satisfying flavour profile.
The combination of the tandoori chicken and mint raita provides a harmonious blend of flavours and textures, making it a popular and classic pairing in Indian cuisine.
Recipe for Tandoori Chicken:
- 1 1/2 lbs boneless, skinless chicken thighs
- 1/2 cup plain yoghurt
- 2 tablespoons tandoori spice blend
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1/2 teaspoon salt
- Chopped cilantro, for garnish (optional)
- In a large bowl, combine the yoghurt, tandoori spice blend, lemon juice, garlic, and salt. Mix well to combine.
- Add the chicken thighs to the bowl and toss to coat with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight if possible.
- When ready to cook, preheat your grill to medium-high heat.
- Remove the chicken from the marinade and discard any excess marinade.
- Grill the chicken for about 5-6 minutes per side, or until the internal temperature reaches 165°F (75°C).
- Once cooked, remove the chicken from the grill, wrap it in tin foil and let it rest for a few minutes before slicing.
- Serve the tandoori chicken hot, with a mint raita dip garnished with chopped cilantro if desired.
Enjoy your delicious and flavorful tandoori chicken with some basmati rice and mint raita sauce. Yummy!
recipe for mint raita
Here’s a recipe for a delicious and refreshing mint raita sauce:
- 1 cup plain yoghurt
- 1 clove garlic, minced
- 1/2 cucumber, shredded and squeezed
- 1 tbsp. fresh cilantro
- 1/2 tsp. oregano
- 1/2 tsp. dried mint
- 1/2 teaspoon salt
- 1 tbsp. maple syrup
- 1 tbsp. mint sauce
- In a small mixing bowl, whisk together all of the ingredients and mix until well combined.
- If the mixture is too thick, you can add a tablespoon or two of water to thin it out to your desired consistency.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavours to meld together.
- When ready to serve, give the raita a quick stir and transfer it to a serving bowl.
- Garnish with additional mint leaves, if desired.
Enjoy your delicious and refreshing mint raita sauce! It’s perfect for serving alongside tandoori chicken or any other spicy Indian dish.
In conclusion, tandoori chicken with mint raita sauce is a classic Indian dish that is flavorful, spicy, and refreshing all at once. The bold and aromatic tandoori spice blend combined with the juicy and tender chicken thighs creates a mouth-watering flavour and is so tasty. The cooling and refreshing mint raita sauce perfectly complement the heat of the tandoori chicken, providing a perfect balance of flavours and textures. Whether you’re a fan of Indian cuisine or looking to spice up your meal routine, this recipe is sure to be a crowd-pleaser!