To make a healthy tawa tandoori chicken recipe, you'll need to use minimal oil and focus on lean ingredients.
Tawa cooking involves using a flat griddle or pan, which reduces the need for excessive oil. Here's a simple and healthy tawa tandoori chicken recipe:
Ingredients:
- 500 grams boneless and skinless chicken breasts or thighs, cut into bite-sized pieces
- 2 tablespoons Greek yogurt (low-fat or fat-free)
- 1 tablespoon lemon juice
- 1 tablespoon ginger-garlic paste (or minced ginger and garlic)
- 1 teaspoon paprika or Kashmiri red chili powder (for color, not too spicy)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon ground black pepper
- Salt to taste
- 1 tablespoon oil (canola, olive, or any cooking oil of your choice)
- Lemon wedges and fresh coriander leaves for garnish
Instructions:
1. In a large mixing bowl, combine the Greek yogurt, lemon juice, ginger-garlic paste, paprika or Kashmiri red chili powder, ground cumin, ground coriander, turmeric powder, garam masala, ground black pepper, and salt. Mix well to form a smooth marinade.
2. Add the chicken pieces to the marinade, ensuring they are well coated. Cover the bowl with cling film or transfer everything to a resealable plastic bag. Let the chicken marinate in the refrigerator for at least 30 minutes to 2 hours. The longer it marinates, the more flavorful it will become.
3. Heat a tawa or a non-stick flat griddle pan on medium-high heat. Add the oil and spread it evenly on the surface.
4. Place the marinated chicken pieces on the hot tawa. Cook the chicken on medium heat for about 6-8 minutes on each side or until the chicken is cooked through and has a charred, tandoori-like appearance.
5. If the chicken starts sticking to the pan, you can drizzle a little oil around the pieces while cooking.
6. Once the chicken is cooked, remove it from the tawa and let it rest for a few minutes.
7. Garnish with lemon wedges and fresh coriander leaves before serving.
This healthy tawa tandoori chicken can be enjoyed as a delicious appetizer or served with whole wheat naan, brown rice, or a side salad for a complete meal. It's a flavorful and wholesome alternative to traditional tandoori chicken recipes that are typically cooked in a tandoor or oven.