Spiced Up Supper
Tandoori chicken is one of India’s most popular dishes, but you don’t need a tandoor oven to recreate the same traditional char and authentic Indian flavors. Our Tandoori Chicken Thighs are similarly marinated in a nutrient-dense, creamy skyr and lemon-spiced sauce that forms a light coating and clings to the chicken as it is placed on the grill. This flavorful layer helps tenderize the meat and allows the seasoning to penetrate the chicken more easily. The heat from the grill seals the juice inside each succulent piece of chicken so that these thighs remain tender and moist with lots of tangy flavor. While chicken is a great source of protein with a host of health benefits, we love that the variety of tandoori spices used in our recipe have antibacterial and antiviral properties. These spices are teeming with anti-inflammatory compounds that can help prevent chronic disease and aids digestion. They also naturally create its characteristic red hue without relying upon artificial additives. Our delicious Tandoori Chicken Thighs recipe easily creates the intense restaurant flavors and textures of an Indian favorite right at home, with all-natural, bold, and spicy-as-you-want-it healthful heat.
Nutrient Booster: Skyr + Ghee
Traditional tandoori chicken is marinated in a yogurt and spice mix. Our recipe features Icelandic Provisions Skyr as a yogurt swap because it is less tart than Greek yogurt and more flavorful than other dairy alternatives. Like yogurt, skyr is thick and creamy, but it contains more protein and less sugar than regular yogurts. With its high protein content and abundance of vitamins and minerals, skyr is a delicious and nutritious addition to our marinade.
Ghee is clarified butter that is used in South Asian cooking techniques. We love using ghee rather than butter or oil in our recipe because it is shelf-stable and practical for high-heat cooking. Fourth and Heart ghee is made from grass-fed cows and is naturally higher in vitamins A, D, E, K and CLA than other butters. Ghee is also rich in butyric acid, which helps the gut digest different foods. It has a delicious, light, and buttery taste and provides the perfect grease for grilling tandoori chicken.
Tandoori chicken is robustly flavorful on its own, so it doesn’t need a complicated side. Serving this dish with vegetables, particularly starchy ones like potatoes, can help make a too-spicy tandoori more mild. Grilled or roasted veggies, like our Roasted Cauliflower or our Roasted Brussels Sprouts pair deliciously well with this chicken dish. A simple salad can also diffuse the spices. Why not try our Spinach and Grilled Apricot Salad, our Chard Salad with Carrots, Beets and Sunflower Seeds, or our Potato, Beet and Lentil Salad recipes? Need other ideas to tame the spice? Jasmine rice, cauliflower rice, or our Sweet Potato Latkes are all great pairs when you need to turn down the heat.
Tandoori Chicken Thighs
- 3 (5.3 ounce) containers Plain Icelandic Provisions Skyr
- 2 lemons, juiced
- 2 tbsp garam masala
- 2 tbsp paprika
- 1 tbsp fresh ginger, or 1/2 tsp ground ginger
- 1 tbsp red pepper flakes, optional
- 1 tsp coriander
- 1 tsp ground cumin
- 1 tsp turmeric
- 1/2 tsp fenugreek
- 4-6 cloves garlic, minced
- 1 teaspoon ghee, or other cooking oil
- 2 lbs chicken thighs, boneless and skinless
- 1 lemon, cut into 6 wedges
In a medium bowl add Icelandic Provisions Skyr and lemon juice. Mix well. Add garam masala, paprika, ginger, red pepper flakes, coriander, cumin, turmeric, fenugreek, and garlic, and whisk until well combined. Set aside.
Place chicken in a small bowl and coat with the skyr sauce, making sure to save some extra sauce for later.
Cover and place the chicken in the refrigerator and marinate for 5 to 60 minutes, depending on your taste preference. Note: the longer the chicken marinates, the stronger the flavors will become.
When the chicken is ready, preheat the grill, and grease the grates with ghee to prevent the chicken from sticking. Place chicken thighs on grill and cook for about 4-5 minutes. The chicken should be nicely browned and slightly charred on one side.
Flip chicken, and spoon remaining marinade on top. Grill for another 4-5 minutes, or until chicken has reached an internal temperature of 165° Fahrenheit.
Place the chicken on a serving platter, garnish with lemon slices, and serve.
Serving size: 4 ounces Calories: 220 calories, Fat: 8 grams, Saturated fat: 2.5 grams, Carbohydrates: 7 grams, Sugar: 3 grams, Sodium: 113 milligrams, Fiber: 1 gram, Protein: 31 grams, Cholesterol: 0 milligrams
Disclosure: Triad to Wellness is a nutrition communications consultant for Icelandic Provisions. All opinions are our own. We were not compensated for this post.