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Tandoori Chicken for One

Course Main Course
Cuisine American
Keyword oven baked tandoori, tandoori chicken, tandoori chicken for one, yogurt marinated chicken
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 1 serving
Two chicken thighs marinate in yogurt, garam masala, and turmeric, then bake on a rack. The marinade needs at least an hour.

Ingredients

Chicken

  • 2 boneless skinless chicken thighs (about 7½–8 ounces total)

Yogurt marinade

  • ½ cup full-fat plain yogurt
  • 1½ teaspoons lemon juice
  • ½ teaspoon grated fresh ginger
  • 1 grated garlic clove (or ⅛ teaspoon garlic powder)
  • 1¼ teaspoons paprika
  • 1 teaspoon garam masala
  • 1 teaspoon ground turmeric
  • ¾ teaspoon kosher salt

Directions

  • In a mixing bowl, whisk the yogurt, lemon juice, ginger, garlic, paprika, garam masala, turmeric, and salt.
  • Add the chicken thighs and turn them until coated. Cover and refrigerate for at least 1 hour and no more than 8 hours.
  • Heat the oven to 400°F. Line a rimmed baking sheet with parchment or foil. Set an oven-safe rack on it if you have one.
  • Shake off extra marinade and set the thighs on the rack or lined sheet. Bake for about 20 minutes, until the centers reach 165°F.
  • Let the chicken rest for 5 minutes before serving.

Notes

Serve with cilantro or a squeeze of lime if you like.

Nutrition

Serving: 366g | Calories: 368kcal | Carbohydrates: 16g | Protein: 52g | Fat: 10g | Saturated Fat: 2.7g | Trans Fat: 0g | Cholesterol: 209mg | Sodium: 2076mg | Potassium: 1028mg | Fiber: 3g | Sugar: 10g | Vitamin A: 1474IU | Vitamin C: 5.1mg | Calcium: 289mg | Iron: 4.8mg

Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 serving); ½ cup full-fat plain yogurt counted as plain nonfat yogurt, garlic clove (the first choice counted), garam masala counted as curry powder (closest USDA match to garam masala), chicken thigh counted as raw boneless chicken thigh. Brands and portions vary, so use it only as an approximation.