Tandoori chicken is a Wt. Watchers recipe for this classic Indian dish. It’s low-fat, full of spices and unique flavors, and very easy to prepare.Tandoori chicken is a Wt. Watchers recipe for this classic Indian dish. It's low-fat, full of spices and unique flavors, and very easy to prepare.

I tried a recipe for Tandoori Chicken (a classic Indian dish), a few months ago. It happened to be a Weight Watchers recipe that I found online. This version of a classic Indian dish is low in calories, seasoned with unique flavors, and is very easy to make.

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What IS Tandoori Chicken?

Tandoori Chicken is a very popular Indian dish, typically cooked in a clay oven called a Tandoor (which is where this chicken gets its name from).  Tandoori Chicken typically consists of roasted chicken, which is coated with a mixture of plain yogurt and pungent spices. The spices give the chicken its vibrant color and unique taste, and vary with different recipes.

I was curious to try Tandoori Chicken, so I started looking for simple recipes I could make, to see what the chicken tasted like.  The original recipe I used, (a Weight Watchers recipe), called for using chicken breasts for a lower calorie count. When I made the dish I used boneless chicken thighs, so my photos will reflect that.

Not everyone out there likes the mix of unique spices found in this popular Indian dish, but if you do, you might enjoy this “low calorie” version.

How To Make Tandoori Chicken

Combine spices, onion, garlic, lime juice and yogurt in a bowl. Mix well to fully combine ingredients.

The tandoori spices for the chicken are mixed with plain yogurt in a small bowl.

This is the spice mixture that the tandoori chicken will marinate in before cooking.

Place the chicken and the yogurt marinade in a large re-sealable plastic bag. Mash the bag around between your fingers until the chicken is fully covered with the sauce. Refrigerate the seasoned chicken for 6-8 hours (or overnight), for best flavor.

Chicken is marinated in tandoori spice mixture for 6-8 hours before cooking.

When you’re ready to prepare the tandoori chicken, remove it from the plastic bag. Spray a wire rack with non-stick spray. Place the wire rack on top of a baking pan or sheet. This will help to catch drips while the tandoori chicken cooks. Place the chicken pieces onto the rack.

Tandoori chicken pieces are placed on a wire rack, and is ready for the oven.

Cooking Tandoori Chicken In the Oven

Preheat the broiler in your oven.  Place the chicken (still on the rack) on the middle rack of the oven. Broil the tandoori chicken 4-5 inches from broiler element) until completely cooked through.

This usually takes about 15-20 minutes or so to completely cook the chicken. Once done, chicken should have an internal temperature of 165 degrees F). Remove the tandoori chicken from the oven, and serve. We enjoyed the chicken with rice and a veggie on the side!

A broiler is used to cook the tandoori chicken.

I think it’s interesting to try dishes, like Tandoori chicken, from other countries… why not see what people around the world eat and enjoy? Hope you have a fantastic day… full of culinary adventures!

Looking For More CHICKEN Recipes?

You can find all of my chicken recipes in the Recipe Index, located at the top of the page. I have LOTS of chicken recipes! A few favorites include:

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Author's signature Recipe Source: https://www.weightwatchers.com/

Tandoori Chicken (Weight Watchers)
Prep Time
6 hrs
Cook Time
15 mins
Total Time
6 hrs 15 mins
 

Tandoori chicken is a Wt. Watchers recipe for this classic Indian dish. It's low-fat, full of spices and unique flavors, and very easy to prepare.

Category: Entree
Cuisine: Indian
Keyword: tandoori chicken
Servings: 4 servings (using breasts)
Calories Per Serving: 175 kcal
Author: JB @ The Grateful Girl Cooks!
Ingredients
  • 2 Tablespoons tandoori spice mix (* see Notes section for substitute spices)
  • 1 medium brown onion , finely chopped
  • 2 cloves garlic , minced
  • 1 cup plain , fat free yogurt
  • 1 Tablespoon fresh lime juice
  • 1 pound boneless skinless chicken breasts (4 four ounce breasts) (I used 6 boneless skinless thighs)
Instructions
  1. Mix the spices, onion, garlic, yogurt and lime juice together until well combined.
  2. Place yogurt mixture in a large re-sealable plastic bag, and add chicken pieces. Seal bag. Mash bag together with your fingers until all chicken pieces are coated with yogurt mixture. Refrigerate 6-8 hours (or overnight) for full flavor.
  3. When ready to cook, preheat oven broiler. Spray a wire rack with non-stick spray. Place rack on top of baking sheet or baking pan (to catch drips while baking). Place chicken on rack on middle rack in broiler (about 4-5 inches from broiler element). Broil abut 15 minutes, or until chicken is completely cooked through (to internal temp. of 165 degrees).
  4. Remove from broiler, and serve with rice and veggies.
Recipe Notes

NOTE: Caloric calculation is based on using 4 (4 ounce) boneless, skinless chicken breasts (if using thighs, the caloric count will be higher)
TIP:If you need a substitute for the tandoori spices, you can mix together and substitute the following:
1 Tablespoon fresh minced ginger +1 1/2 teaspoons coriander +2 teaspoons cumin
+1 teaspoon paprika + 1 teaspoon salt +1/2 teaspoon pumpkin pie spice

Nutrition Facts
Tandoori Chicken (Weight Watchers)
Amount Per Serving (1 piece)
Calories 175 Calories from Fat 27
% Daily Value*
Fat 3g5%
Cholesterol 75mg25%
Sodium 151mg7%
Potassium 544mg16%
Carbohydrates 5g2%
Sugar 2g2%
Protein 29g58%
Vitamin A 35IU1%
Vitamin C 5mg6%
Calcium 70mg7%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

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Tandoori Chicken (Weight Watchers)

2 Comments on Tandoori Chicken (Weight Watchers)

    • Good morning, Robert. The oven I use has only one broiler setting – BROIL, so I do not know what to tell you. The original recipe did not indicate a setting for the broiler, either, so I am sorry I cannot help with your question. Since the chicken is placed on the middle rack of the oven several inches away from the broiler heating element, I would think a high broil would be best, and chicken is cooked until it reaches the correct internal temperature.

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