TANDOORI CHICKEN - TheForum166of920 600x400


Serves 4

Nutritional Benefits: Focus on cumin – commonly used for indigestion, it increases the body’s immune system and even been used in the fight against some cancers.



Tandoori rub/sauce

2 tbsp Olive oil
1 tspn Coriander (ground)
1 tspn Cumin (ground)
1 tspn Turmeric (ground)
pinch Cayenne Pepper
1 tspn Garam Masala
1 tspn Sweet Paprika
4 cloves Garlic (grated)
1 tspn Ginger (grated)
400 ml Yoghurt
1 Lemon (juiced)
pinch Salt
pinch White Pepper
4 Chicken breast (skin on & bone in)


Preheat your oven to 190°C
Fragrant the spices by heating the coriander, cumin, turmeric, cayenne pepper, garam masala, sweet paprika in oil in a small saucepan over very low heat. Careful not to burn the spices

Cool slightly and add the yoghurt, garlic, lemon juice and ginger.

Gut long deep cuts (about three) over each chicken breast and generously rub the tandoori mix over making sure to rub into the cuts.

Leave for about 30 minutes.

Place the chicken breasts with all of the mixture in a heavy-based ovenproof saucepan.

Roast on very high heat for first 15-20 minutes to make the skin crispy.

Lower the temperature of the oven and roast for approximately another 15 minutes or until the chicken is cooked.

Basting the chicken every 5 or so minutes.

Once cooked remove and serve with your favourite side dish.
[Simple steamed rice and sweet corn ideal.]

Make your own Garam masala
Curry powder, cumin, cinnamon, cloves, fennel seeds, cardamom pods. Heat in the oven over low heat and blend. Alternatively, use all ground spices and mix in equal quantities.