Homemade Tandoori Chicken Thighs with Creamy Chutney Sauce

Ingredients

• 6 chicken thighs (bone-in, skin removed)
• 2 tsp olive oil
• 0.5 cup greek yogurt (for marinade)
• 0.25 cup tomato paste
• 1 lemon (squeezed for juice)
• 1 tbsp garlic (minced)
• 1 tbsp ginger (minced)
• 2 tsp salt
• 2 tsp paprika
• 2 tsp cumin
• 2 tsp garam masala
• 1 tsp turmeric
• 1 tsp chili powder
• 1 tsp black pepper
• 1 cup fat free greek yogurt (plain, for chutney sauce)
• 3 garlic cloves (for chutney sauce)
• 1 inch ginger (for chutney sauce)
• 0.5 lemon (squeezed for chutney sauce)
• 0.25 cup cilantro (for chutney sauce)
• 0.25 cup mint leaves (for chutney sauce)
• 0.5 tsp salt and pepper (for chutney sauce)
• 1 green chili or jalapeno (optional for chutney sauce, from transcript)

Steps

1. 1

   In a large mixing bowl, combine the chicken thighs, 2 tsp olive oil, 1/2 cup Greek yogurt, 1/4 cup tomato paste, the juice of 1 lemon, 1 tbsp minced garlic, 1 tbsp minced ginger, and the spices (2 tsp each of salt, paprika, cumin, garam masala; 1 tsp each of turmeric, chili powder, and black pepper).

2. 2

   Mix thoroughly to ensure the chicken is evenly coated. Let the chicken marinate for at least 30 minutes to allow the flavors to penetrate and tenderize the meat.

3. 3

   While the chicken marinates, prepare the chutney sauce. In a blender, combine 1 cup fat-free Greek yogurt, 3 garlic cloves, 1 inch piece of ginger, the juice of 1/2 lemon, 1/4 cup cilantro, 1/4 cup mint leaves, 1/2 tsp salt and pepper, and optionally a green chili or jalapeno.

4. 4

   Blend the chutney ingredients until the sauce is smooth and creamy. Set aside in the refrigerator until ready to serve.

5. 5

   To cook in the oven: Preheat your oven to 450°F (230°C). Place the chicken on a baking sheet and bake for 25-30 minutes, flipping the thighs halfway through the cooking time until crispy and cooked through.

6. 6

   To cook in an air fryer: Preheat the air fryer to 400°F (200°C). Cook the chicken for 15-17 minutes, flipping halfway through, until the exterior is crispy and the internal temperature reaches 165°F.

7. 7

   Serve the hot tandoori chicken thighs with a generous side of the creamy chutney sauce.

Notes

For the lowest calorie version, ensure the skin is removed from the chicken thighs. Marinating for longer than 30 minutes (up to overnight) will result in even deeper flavor.

Nutrition per serving

• main
• healthy
• high-protein
• meal-prep
• indian-inspired
• baked
• air-fryer