Servings: 2 servings
Calories: 184kcal
Equipment
- air fryer
- baking rack
- Cutting board
- Chef knife
- measuring spoons and cups
- baking tray
Ingredients
- 2 small chicken breasts or 1 large one cut in half, 11 - 12 oz total
- 1 c plain non fat yogurt
- 1 small onion
- 6 cloves garlic
- 5 slices fresh ginger root at least 1" diameter
- ¼ tsp salt
- 1½ tsp ground coriander
- 1½ tsp garam marsala
- ¾ tsp cumin
- 1 tbsp fresh lemon juice
Instructions
- Slice the onion and then cut the slices in half and separate the rings. Finely mince the garlic cloves and fresh ginger root slices.
- Place the sliced onion and minced garlic and ginger into a 1 gal zip lock storage bag.
- Add the yogurt, coriander, garam marsala, cumin, salt and lemon juice to the zip lock storage bag. Seal the bag and massage it until all the ingredients are mixed together and the spices are uniformly incorporated.
- Add the chicken breasts to the zip lock storage bag and seal. massage the chicken until it is uniformly covered in the marinade. Refrigerate the chicken and marinade for at least 2 hr before cooking. I usually make the marinade first thing in the morning and marinate the chicken until I am ready to prepare dinner.
- Flip the storage bag with the chicken and marinade over several times while it is marinating.
- I normally cook my tandoori chicken in the air fryer. See notes at the bottom of the recipe card for additional cooking methods.
- Line the baking pan that comes with the air fryer with aluminum foil. Place a baking rack inside of the baking tray. Place the chicken breasts on top of the baking rack.
- Place the chicken in the air fryer and cook at 370℉ for 10 min. Remove the chicken from the air fryer and flip it over. Return it to the air fryer and cook it for another 5 min. Increase the temperature to 400℉ and cook the chicken an additional 5 min. Remove the chicken from the air fryer and check the internal temperature with a digital thermometer. You are looking for it to register between 165 - 170℉. If the chicken is not quite done, return it to the air fryer for another couple of min at 400℉.
- When the chicken is done, let it rest for 5 min. Serve and enjoy.
Notes
I usually make 2 chicken breasts at a time. There is enough marinade for 4 chicken breasts or 4-8 boneless chicken thighs. The recipe is also easy to scale up.
If you don't have an air fryer, you can bake the chicken at 350℉ for 15-20 min and then finish it off under the broiler.
It grilled up fine on my old gas grill that had a regular wire grill top.
My current gas grill has a ceramic grill top with wide slates and the chicken does not cook properly. It ends up grilling in yogurt and its juice and is mushy and more like poached chicken
The nutritional data for the cook chicken breast is at the very bottom of the recipe card.
When you go to cook the chicken breast, if there is 3 tbsp of marinade on the chicken, that is a lot.
The nutritional data for the full cup of marinade is below.
cal 187 kcal | fat 0.5 g | 52.5 g | fiber 2.4 g | tot. sugar 19.3 g | 13.8 g | sodium 1326 mg
The nutritional data for 3 tbsp of marinade is below.
cal 35.1 kcal | fat 0.1 g |6.6 g | fiber .5 g | tot. sugar 3.6 g | 2.6 g | sodium 249 mg
Nutrition
Serving: 1breast | Calories: 184kcal | Protein: 34.6g | Fat: 4.2g | Saturated Fat: 0.9g | Sodium: 69mg
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