Tandoori Chicken
South Asian Dubai • Dubai
About Tandoori Chicken
Yogurt-and-spice marinated chicken from the tandoor.
How to Make Tandoori Chicken (Traditional & Healthy Version)
Tandoori Chicken is a beloved dish found across Dubai's vibrant dining scene, from bustling hotel restaurants to casual beach clubs and elegant Ramadan iftar buffets. This dish is an aromatic, halal-friendly favorite, prized for its smoky flavor and vivid color. In Dubai, Tandoori Chicken is often enjoyed alongside Emirati classics and Levantine mezze, offering a delicious bridge between regional traditions and contemporary tastes. The dish features chicken marinated in a medley of yogurt and spices such as cumin, coriander, and garam masala, then grilled or roasted to perfection. In Dubai, the use of local spices and fresh yogurt elevates the flavor, while serving it with fresh salads or laban (yogurt drink) makes it a health-conscious choice for business lunches or suhoor. Whether you're dining in a luxury hotel or sharing a meal at a family gathering, Tandoori Chicken brings warmth, flavor, and a touch of Dubai's multicultural charm to the table.
Ingredients(for 1 medium chicken breast (approx. 150g), Dubai portion)
- 300g Skinless chicken breast (dajjaj)
- 1/2 cup Low-fat plain yogurt (laban)
- 2 tbsp Lemon juice (freshly squeezed)
- 1 tbsp Garlic paste (thoom)
- 1 tbsp Ginger paste (zanjabeel)
- 2 tsp Tandoori masala (available in Dubai spice souks)
- 1 tsp Cumin powder (kamoon)
- 1 tsp Coriander powder (kuzbara)
- 1 tsp Paprika (for color)
- 1 tbsp Olive oil (healthy fat)
- 1/2 tsp Salt (to taste)
- 2 tbsp Fresh coriander leaves (for garnish) - optional
Instructions
- 1
Prepare the marinade by mixing low-fat yogurt, lemon juice, garlic paste, ginger paste, tandoori masala, cumin powder, coriander powder, paprika, olive oil, and salt in a large bowl.
5 minutes
Use fresh yogurt and lemon juice for the best flavor.
- 2
Score the chicken breasts with shallow cuts. Add them to the marinade, making sure each piece is well coated. Cover and refrigerate for at least 2 hours, ideally overnight.
5 minutes
Marinate overnight for maximum tenderness and taste.
- 3
Preheat your oven to 220°C (428°F) or heat a grill pan over medium-high heat.
5 minutes
If using a grill, brush with a bit of olive oil to prevent sticking.
- 4
Place the marinated chicken on a lined baking tray or grill. Cook for 10 minutes on one side, then turn and cook for another 8-10 minutes until charred at the edges and cooked through.
20 minutes
For a smoky aroma, briefly broil or char on an open flame at the end.
Why This Dish is Healthy
This healthy Tandoori Chicken recipe is grilled instead of fried, reducing unnecessary calories and unhealthy fats. Using skinless chicken breast keeps it lean, and incorporating low-fat dairy makes it lighter without sacrificing flavor. The spices not only enhance taste but also boost metabolism, making it a great choice for anyone seeking a balanced, nutritious Dubai meal.
Tandoori Chicken is rich in high-quality protein, essential for muscle repair and satiety. The use of low-fat yogurt adds calcium and probiotics for gut health, while the olive oil provides healthy monounsaturated fats. Traditional Dubai spices such as cumin and coriander offer antioxidants and anti-inflammatory benefits. This recipe is low in carbohydrates and free from trans fats, making it suitable for a wide range of health goals.
Pro Tips
- 💡Tip 1: Marinate the chicken overnight for the deepest flavor.
- 💡Tip 2: For extra smokiness, briefly char chicken over an open flame before serving.
- 💡Tip 3: Serve with a side of fresh Arabic salad or laban for a cooling contrast.
Storage & Serving
Store leftover Tandoori Chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or oven to preserve juiciness. Avoid freezing to maintain texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 165.0 kcal |
| Protein | 21.0 g |
| Carbohydrates | 3.0 g |
| Total Fat | 7.0 g |
| Fiber | 0.0 g |
Cultural Notes
Tandoori Chicken is a DubaiCalorie priority food for Dubai dining, UAE portions and local lifestyle tracking.
