Jack Ovens' Tandoori Chicken




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Tandoori Chicken -

1.2kg (2.6lbs) - Chicken Thigh, Boneless & Skinless

250g (8.8oz) - Plain Greek Yogurt

2 tsp (5g) - Garam Masala

2 1/2 tsp (7g) - Ground Cumin

1 tsp (2g) - Red Chilli Powder (Optional)

1 1/2 tsp (4g) - Sweet Paprika

1 1/2 tsp (3g) - Ground Turmeric

1 1/2 tsp (3g) - Ground Coriander

4 - Garlic Cloves, Minced

20g (0.7oz) - Ginger, Peeled & Minced

2 - Small Limes, Juiced (1 Large)

2 Tbsp (40ml) - Peanut or Vegetable Oil

Seasoning To Taste

Turmeric Rice -

1 Tbsp (14g) - Ghee or Clarified Butter

320g (11.2oz) - Basmati Rice, Washed

1 1/2 tsp (3g) - Ground Turmeric

640ml - Chicken Stock

3 - Bay Leaves (Optional)

Salt To Taste

Raita -

170g (6oz) - Plain Greek Yogurt

1/4 - Cucumber, Grated

3/4 tsp (2g) - Ground Cumin

3g (0.1oz) - Coriander (Cilantro), Roughly Chopped

3g (0.1oz) - Mint, Roughly Chopped

Seasoning To Taste


Marinate the chicken:

1. Chicken in bowl, add in greek yogurt, garam masala, cumin, paprika, chili poweder, turmeric, ground coriander, salt, pepper

2. Grab a micro-plane and grind in garlic and ginger to the bowl.

3. Juice lime and add to chicken marinade.

4. Mix. Marinade for 30 mins-24 hrs.

Cook the Rice

1. Preheat saucepan on high heat. Add Ghee, let it melt.

2. Add rice and turmeric, salt. Toast for 1 minute.

3. Add chicken stock and bay leaves to rice. Bring to boil. Cover and lower heat. Cook per rice instructions.

Make the Raita

1. Grate cucumber. Chop cilantro and mint.

2. Add greek yogurt, grated cucumber, ground cumin, mint, cilantro, salt. Mix.

Cook Chicken:

1. Add oil to chicken. Mix.

2. Preheat barbeque to 500F.

4. Add chicken. Grill for 5 minutes with lid shut. Flip chicken and cook for another 5 minutes.

5. Slice chicken.

Serve. Makes 5 meals. Rice on bottom, then chicken. Top with cilantro. Raita on side.



Kcal 682

Protein 63g

Carbs 61g

Fat 19.3g




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