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Tandoori Grilled Chicken
Makan Tengah Hari • Malaysia
How to Make Tandoori Grilled Chicken (Traditional & Healthy Version)
Tandoori Grilled Chicken is a beloved Malaysian dish that has been embraced by the vibrant North Indian community and enjoyed by Malaysians of all backgrounds. Traditionally marinated in a blend of aromatic spices, yogurt, and local herbs, this dish is then grilled to perfection, resulting in tender, juicy pieces with a subtle smokiness. In Malaysia, tandoori chicken is often served alongside warm naan or fragrant nasi briyani, accompanied by fresh cucumber and a tangy mint chutney. What sets Malaysian Tandoori Grilled Chicken apart is its fusion of local ingredients such as serai (lemongrass), halia (ginger), and daun ketumbar (coriander leaves), reflecting the country’s multicultural culinary heritage. This healthy version minimises oil and uses low-fat yogurt, making it ideal for calorie-conscious eaters seeking a high-protein lunch without sacrificing authentic flavour. Perfect for a midday meal, this recipe brings together the best of Malaysia’s diverse food scene, making it both nourishing and satisfying.
Bahan-bahan(untuk 1/2 grilled chicken breast with salad)
- 250g Boneless chicken breast (Ayam tanpa tulang)
- 1/2 cup Low-fat plain yogurt (Yogurt rendah lemak)
- 1 stalk Serai (lemongrass), finely chopped (Serai)
- 1 tbsp Ginger (halia), grated (Halia)
- 2 cloves Garlic, minced (Bawang putih)
- 1 tsp Chilli powder (Serbuk cili)
- 1/2 tsp Ground cumin (Jintan putih)
- 1/2 tsp Ground coriander (Serbuk ketumbar)
- 1/4 tsp Turmeric powder (Serbuk kunyit)
- 1/2 tsp Salt (Garam)
- 1 tbsp Lime juice (Air limau nipis)
- 1 tsp Olive oil (Minyak zaitun)
- 2 tbsp Fresh coriander leaves (Daun ketumbar, for garnish) - pilihan
- 1/2 cup Sliced cucumber (Timun, for serving) - pilihan
Arahan
- 1
Prepare the marinade by combining yogurt, serai, halia, garlic, chilli powder, cumin, coriander, turmeric, salt, lime juice, and olive oil in a bowl. Mix well.
5 minutes
Use a whisk to ensure all spices are evenly distributed for maximum flavour.
- 2
Slice chicken breast into thick strips or cubes for even marination and quick grilling.
2 minutes
Smaller pieces absorb marinade faster and cook more evenly.
- 3
Coat the chicken pieces thoroughly with the marinade. Cover and let it marinate in the fridge for at least 30 minutes (ideally 2 hours for best flavour).
5 minutes
The longer the marination, the more tender and flavourful the chicken becomes.
- 4
Preheat the grill or oven to medium-high heat (about 200°C). Arrange marinated chicken on skewers or a lined baking tray.
3 minutes
If using wooden skewers, soak them in water to prevent burning.
Kenapa hidangan ini sihat
Grilled rather than fried, this chicken is light yet filling—a perfect fit for calorie tracking and healthy eating. The yogurt-based marinade keeps the chicken moist without the need for excess oil, while local spices and herbs impart robust flavour with minimal sodium. This dish is naturally gluten-free and can be adapted to suit various dietary needs, supporting weight management and muscle maintenance.
This Tandoori Grilled Chicken recipe is high in protein and low in fat, making it ideal for a balanced diet. Using low-fat yogurt reduces saturated fats, while the combination of turmeric, garlic, and ginger provides anti-inflammatory and antioxidant properties. The inclusion of fresh herbs like daun ketumbar adds vitamins A and C. Lemongrass and lime juice support digestion, and the dish is low in carbohydrates, making it suitable for those watching their carb intake.
Petua
- 💡Tip 1: For extra smokiness, grill over charcoal or add a small piece of hot charcoal to the marinated chicken (dhungar method) before grilling.
- 💡Tip 2: Always allow chicken to rest for 5 minutes after grilling to retain juiciness.
- 💡Tip 3: Serve with a side of fresh ulam (local salad greens) for added fibre and vitamins.
Penyimpanan & hidangan
Store leftover Tandoori Grilled Chicken in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on a non-stick pan for best results. Avoid microwaving to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
