Low Fat Tandoori Chicken

Low-fat cooking needn’t be boring. Hilary has a few interesting recipes that are full of flavour without the fat.


  • 1 large onion, finely chopped
  • Juice of 1 large lemon
  • 10ml (2 tsp) paprika
  • 8 chicken thighs on the bone
  • Oil
  • 250ml (1 cup) fat free plain yoghurt
  • a drop or two of red food colouring
  • 3cm fresh root ginger, peeled and finely grated
  • 2-3 cloves garlic, finely chopped
  • 7.5ml (1½ tsp) garam masala
  • 2.5ml (½ tsp) ground cumin
  • 2.5ml (½ tsp) chilli powder
  • pinch of ground turmeric


  1. Toss the onion with the lemon juice and paprika until well combined.
  2. Using a sharp knife, cut about 3 slashes into each chicken thigh.
  3. Rub the onion mixture well into the chicken and set aside for 15 minutes.
  4. Combine all the remaining ingredients and mix well. Pour over the chicken and leave for at least 1 hour.
  5. Preheat the oven grill.
  6. Remove chicken from marinade and cook for 10 -12 minutes on each side.
  7. Serve with a green salad.