Tandoori Chicken -- The Lazy American Version!

Ingredients

• 2 lb Boneless Skinless Chicken Thighs (trimmed, patted dry)
• 1.5 Tbsp Non‑Fat Yogurt (can use 1% low‑fat yogurt)
• 1.5 Tbsp Tandoori Masala Spice Mix (store‑bought, contains salt and hot pepper)
• 1 Tbsp Lime Juice (freshly squeezed from half a lime)
• 1 spray Canola Cooking Spray (high‑heat, non‑stick spray for grill grates)
• 4 Scallions (Green Onions) (white parts on grill, green tops for garnish)
• 2 Tbsp Fresh Cilantro (chopped, for garnish)
• 1 Lime Wedges (cut into wedges for serving)
• to taste Salt (optional, adjust if spice mix is low on salt)

Instructions

1. Prepare the Marinade

   In a mixing bowl combine 1.5 Tbsp non‑fat yogurt, 1.5 Tbsp tandoori masala spice mix, and the juice of half a lime. Stir until smooth.

   Time: PT5M

2. Coat the Chicken

   Add the 2 lb chicken thighs to the bowl (or zip‑top bag) and massage the yogurt‑spice mixture into every nook and cranny, ensuring an even coating.

   Time: PT5M

3. Marinate

   Seal the bag (or cover the bowl) and refrigerate for 2 hours to allow flavors to penetrate.

   Time: PT2H

   Temperature: 4°C

4. Pre‑heat the Grill

   Light charcoal (or pre‑heat gas grill) until coals are white‑hot. Remove the grill grate briefly and spray it lightly with canola cooking spray, then return the grate to the grill.

   Time: PT10M

   Temperature: 350°F

5. Sear the Chicken

   Place the marinated thighs on the hot grill, spacing them evenly. Close the lid and grill for 2 minutes without moving them.

   Time: PT2M

   Temperature: 350°F

6. First Cook Phase

   Rotate the grill 180° to even out hot spots, then continue cooking with the lid on for 6‑7 minutes.

   Time: PT7M

   Temperature: 350°F

7. Add Scallions

   Scatter the white parts of 4 scallions over the chicken, keeping the green tops on top. Close the lid and grill another 6‑8 minutes until the chicken is cooked through and the scallions are softened.

   Time: PT8M

   Temperature: 350°F

8. Finish Scallions

   Open the lid, flip the scallions to lightly brown the green tops for 1‑2 minutes.

   Time: PT2M

   Temperature: 350°F

9. Rest and Plate

   Remove the chicken, place on a serving plate, cover loosely with foil to keep warm. Sprinkle chopped cilantro and arrange lime wedges on the side. Garnish with the grilled scallions.

   Time: PT5M

Nutrition Facts

Calories

379

Protein

45 g

Carbohydrates

5 g

Fat

20 g

Fiber

1 g