This low carb tandoori chicken recipe is full of amazing Indian flavors!
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On the rare occasion I’m in an Indian restaurant, tandoori chicken is one of my favorite low carb entrees to order. The combination of chicken, spices and yogurt make it naturally low carb – plus it doesn’t seem to need rice (or rice substitute!) in the same way that a curry does. I thought it was about time that I tried to recreate it at home!
To make the marinade, combine ginger paste, garlic paste, ground coriander, ground cumin, cayenne, paprika and garam masala. You’ll notice I used paste versions of garlic and ginger – of course you can absolutely use fresh but for marinade I think the pastes just work so much better. And of course they are super convenient!
Add in some plain Greek yogurt and stir to combine. Tandoori chicken is traditionally bright red, so an optional idea here is red food dye. It’s purely for looks – I usually add some but not TOO much!
For this recipe I use chicken breasts on the bone (with rib meat, it’s sometimes called). Chicken legs would be a great alternative but you may need two per person depending on what you’re serving this with. Remove the skin and add the chicken to the marinade. Make sure the chicken is completely coated. Cover and marinate overnight.
Preheat the oven and place the chicken on a non-stick rack over a baking tray.
Roast for 40-45 minutes or until cooked through. Serve on a bed of shredded lettuce or with Cardamom Cauliflower Rice. A yogurt sauce is a nice addition – just add mint and/or cucumber to some Greek yogurt.Tandoori Chicken Recipe #lowcarb Click To Tweet
- 2 skinless chicken breasts on the bone
- 1 tbs ginger paste
- 1 tsp paprika
- 1 tsp garlic paste
- ½ tsp ground coriander
- ½ tsp ground cumin
- ½ tsp garam masala
- ½ tsp cayenne
- ½ cup plain Greek yogurt
- a few drops of red food dye optional
- In a large bowl mix together all the spices. Add the Greek yogurt and red food dye, if using.
- Add the chicken and spread the marinade all over. Cover and leave in the fridge overnight.
- Preheat the oven to 400F. Place the chicken on a baking rack over a baking tray.
- Roast for 40-45 minutes or until cooked through.
5g net carbs per serving.