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A white enamel plate filled with Tandoori chicken tenderloins.

Basic Tandoori Chicken Recipe

  • Author: Nina Mills
  • Prep Time: 25 minutes
  • Cook Time: 6 minutes
  • Total Time: 31 minutes
  • Yield: 500g cooked chicken 1x
  • Category: Basics
  • Cuisine: Indian

Description

3 ingredients, a bowl and a griddle pan are all that is needed to whip up some delicious tandoori chicken that can then be used a multitude of ways.


Ingredients

Scale

4 tbspn store-bought tandoori paste

2 tbspn Greek or plain yoghurt

500g chicken tenderloins


Instructions

To marinate

  1. In a glass or ceramic bowl, mix together the tandoori paste and yoghurt.
  2. Add the chicken and stir well to coat the chicken evenly with the mixture. Cover and place in the fridge to marinate for a minimum of 20 minutes. The longer you leave the chicken to marinate, the more intense the flavour will be.

To cook

  1. Heat a non-stick griddle pan on a medium-high heat. You may like to give the pan a spray of cooking oil to make it extra non-stick.
  2. Cook chicken tenderloins in batches so they don’t crowd the griddle pan (you want the pan to stay dry so that you get those nice char marks on the chicken). The chicken tenderloins will need to be cooked for about 3 minutes on each side. You will know they are done when you cut open a couple of pieces and the insides are white, and the juice runs clear. If the juices are pink, or the inside still has parts that look like raw chicken on the inside, they need a bit longer.

Notes

A glass or ceramic bowl is required for this recipe as the marinade might stain a plastic bowl. Metal bowls react with marinades causing the cooked protein to taste funny, so give them a miss.

You can use 500g of chicken breast or chicken thighs, but you will have to cook the chicken pieces for longer. The same food safety ‘rule’ applies – they are cooked when a cut piece of chicken is white in the centre and the juices run clear.

If you don’t have a griddle pan, a regular frypan will work fine. You can oven bake the chicken as well, but given the tenderloins cook so quickly, I find it isn’t worth the extra effort baking would require with pre-heating the oven, preparing trays etc.

Keywords: quick meals, build a meal

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