Skinless chicken marinated in yogurt and spices, then baked with little fat. A high-protein, filling and low-calorie main course.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Indian Tandoori Chicken – Yogurt-Marinated High-Protein Baked Chicken contains 320 calories per serving: 42 g protein, 8 g carbohydrate and 12 g fat. It takes 45 minutes in total and makes 2 servings.
This Indian classic bakes yogurt-tenderised skinless chicken with very little fat. Its high-protein profile makes it a muscle-friendly, filling and low-calorie option.
Cut the chicken into large pieces and lightly score the surface.
Mix yogurt, lemon juice, garlic, ginger and all spices into a marinade.
Coat the chicken and chill for at least 30 minutes (ideally 2 hours).
Preheat the oven to 220°C and line a tray with baking paper.
Arrange the marinated chicken on the tray and bake for 20-25 minutes.
Switch to grill mode for the last 3 minutes to brown the top.
Serve hot with onion rings and lemon wedges.
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