chi flat iron red

WHOLE ROASTED TANDOORI CHICKEN

Infused with a lively mix of yogurt, aromatic spices, and fresh herbs, this spatchcocked Whole Roasted Tandoori Chicken is a show-stopping centerpiece for any dinner party. Roasted and broiled to achieve a crispy, charred finish that captures the essence of tandoor cooking, it’s bursting with bold flavors. Pair it with cooling Cucumber Mint Raita and fragrant Saffron Rice for an unforgettable main course.

EQUIPMENT NEEDED

  • Roasting Pan
  • Pastry Brush
  • Mixing Bowl
  • Kitchen Shears
  • Chef’s Knife

INGREDIENTS

1 Whole Chicken (4-5 lbs), Spatchcocked

Dry Brine

  • ½ Lemon
  • ¼ tsp Salt
  • ¼ tsp Kashmiri Chili Powder

Second Marinade

  • ½ cup Whole Milk Yogurt (or Dahi)
  • 2 tbsp Ginger Garlic Paste
  • 2 tbsp Lemon Juice
  • 1 tsp Freshly Ground Black Pepper
  • 2 tsp Salt
  • 2 tsp Ground Coriander
  • 1½ tsp Garam Masala
  • 1 tsp Ground Cumin
  • 2 tbsp Kashmiri Chili Powder
  • ⅛ tsp Turmeric
  • ½ tsp Ground Green Cardamom
  • 1 tsp Kasuri Methi (Dried Fenugreek Leaves)
  • 2 tbsp Vegetable Oil
  • 2 drops Red Food Coloring (Optional)

For Serving

  • Red Onion Slices
  • Lemon Wedges
  • Chopped Cilantro

INSTRUCTIONS

  • Spatchcock the Chicken:
    • Flip the chicken onto its back. Using kitchen shears, cut along both sides of the backbone and remove it.
    • Turn the chicken breast side up and press down on the breastbone to flatten it.
  • Prepare the Chicken:
    • Remove the skin from the entire chicken, except for the wings. Pat it dry with paper towels.
    • Use a chef’s knife to make three deep gashes on each thigh and breast.
  • Dry Brine:
    • Rub the chicken all over with half a lemon.
    • Sprinkle salt and Kashmiri chili powder evenly across the chicken.
    • Refrigerate uncovered for at least 1 hour to allow the brine to penetrate.
  • Second Marinade:
    • In a large mixing bowl, combine yogurt, ginger garlic paste, lemon juice, black pepper, salt, coriander, garam masala, cumin, Kashmiri chili powder, turmeric, cardamom, kasuri methi, and vegetable oil.
    • For a vibrant color, add 2-3 drops of red food coloring (optional).
  • Marinate the Chicken:
    • Wearing kitchen gloves, massage the marinade thoroughly over the chicken, ensuring it gets into the gashes.
    • Cover and refrigerate for at least 8 hours, preferably 24 hours. A minimum of 1 hour is required.
  • Roasting:
    • Preheat the oven to 425°F (220°C).
    • Line a roasting pan with foil and place a rack on top. Brush the rack with oil.
    • Place the chicken on the rack, tucking the wings under.
  • Cook the Chicken:
    • Roast for 25 minutes, then remove from the oven and brush with the remaining marinade.
    • Return to the oven and roast for another 20 minutes. For larger chickens, add 15 minutes per pound.
  • Broil for Char:
    • Turn the broiler to high and broil for 5 minutes to char the chicken slightly.
    • Check for doneness by ensuring the internal temperature reaches 165°F (74°C) at the thickest points, and the juices run clear.
  • Rest and Serve:
    • Let the chicken rest for 15 minutes before carving.
    • Serve with raita, saffron rice, cilantro-mint chutney, red onion slices, cilantro, and lemon wedges.

NOTES

  • Refer to FoodSafety.gov’s roasting charts for more guidance on cooking times.

Nutrition (Per 0.5 lbs Serving):

  • Calories: 258 kcal
  • Carbohydrates: 3 g
  • Protein: 19 g
  • Fat: 19 g
  • Saturated Fat: 5 g
  • Polyunsaturated Fat: 5 g
  • Monounsaturated Fat: 7 g
  • Trans Fat: 0.1 g
  • Cholesterol: 73 mg
  • Sodium: 472 mg
  • Potassium: 271 mg
  • Fiber: 1 g
  • Sugar: 1 g
  • Vitamin A: 766 IU
  • Vitamin C: 7 mg
  • Calcium: 45 mg
  • Iron: 2 mg

HEALTHY BAKED CHICKEN TENDERS

These Healthy Baked Chicken Tenders are a much healthier option compared to the fried version. With no oily fingers, you still get all the satisfying crunch in just 30 minutes!

INGREDIENTS

Honey Mustard Sauce:

  • 1 cup (250 ml) mayonnaise
  • 1/4 cup (60 ml) honey
  • 1/4 cup (60 ml) English mustard or Dijon

Chicken Tenders:

  • 2 cups (200 g) panko breadcrumbs (see notes)
  • Oil spray
  • 1/2 cup (50 g) grated parmesan
  • 2 large chicken breasts (350 g), cut into 3-inch strips
  • 1 egg
  • 1/3 cup (50 g) all-purpose flour
  • 1/2 tsp white pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1 tsp dried parsley
  • 1 tsp salt
  • Chopped chives, to sprinkle
  • Sea salt flakes, to sprinkle

INSTRUCTIONS

Honey Mustard Sauce:

  • Mix mayonnaise, honey, and mustard together. For a quicker and fresher taste, try making homemade mayonnaise in just 2 minutes!

Chicken Tenders:

  • Preheat oven to 180°C / 350°F.
  • Spread panko breadcrumbs evenly on a large baking tray. Lightly spray with cooking oil and bake for 10 minutes or until golden. Set aside to cool. Once cooled, transfer to a bowl and mix in parmesan cheese. Set aside.
  • Cut chicken into 2-inch cubes and place in a large mixing bowl. Add egg, flour, white pepper, garlic powder, onion powder, paprika, parsley, and salt. Mix until well combined and chicken is coated.
  • Using tongs, coat each chicken piece in the panko breadcrumb mixture. Place on a lined baking tray. Repeat with all chicken pieces, using two trays if necessary.
  • Bake for 20 minutes. After baking, sprinkle with chopped chives and sea salt. Serve with your favorite sauce. My recommended pairing is the honey mustard sauce.

NOTES

  • Chicken: This recipe uses chicken breast, but you can also use chicken tenders. Ensure all pieces are cut to the same size for even cooking. The safe internal temperature for chicken is 75°C / 165°F.
  • Storage: Store cooked chicken tenders in an airtight container in the fridge for up to three days. To freeze, lay uncooked tenders flat on a baking tray, freeze, then transfer to a sealed freezer bag. To cook from frozen, bake at 180°C / 350°F for 12-15 minutes or until the internal temperature reaches 75°C / 165°F.
  • Nutrition: Nutritional info is per serving, with the recipe making 4 servings.
  • Measurement Notes: All ingredients are listed with Australian cup and weight measurements. For best results, measure ingredients by weight using kitchen scales.

NUTRITION (PER SERVING)

  • Calories: 626 kcal
  • Carbs: 36 g
  • Protein: 11 g
  • Fat: 48 g
  • Saturated Fat: 9 g
  • Polyunsaturated Fat: 26 g
  • Monounsaturated Fat: 11 g
  • Trans Fat: 0.1 g
  • Cholesterol: 75 mg
  • Sodium: 1398 mg
  • Potassium: 146 mg
  • Fiber: 2 g
  • Sugar: 3 g
  • Vitamin A: 243 IU
  • Vitamin C: 2 mg
  • Calcium: 182 mg
  • Iron: 2 mg