Protein Atlas
Yogurt-Marinated Tandoori-Style Chicken with Lentil Pilaf high-protein recipe

Meals · High Protein

Yogurt-Marinated Tandoori-Style Chicken with Lentil Pilaf

This Tandoori-style chicken, marinated in yogurt and aromatic spices, is roasted or grilled alongside a savory lentil pilaf. Each serving provides approximately 53 grams of protein and 540 calories.

Serves 4 bowls
53g protein 583 cal
Prep Time 15 min
Cook Time 25 min
Total Time 50 min

Nutrition per serving

Protein
53 g
Calories
583

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

4 servings
  • 1.5 lbs boneless, skinless chicken thighs — trimmed
  • 0.5 cup plain Greek yogurt
  • 2 tbsp tandoori masala
  • 1 tbsp ginger-garlic paste
  • 1 tbsp lemon juice
  • 1 tsp salt — for marinade
  • 1 cup basmati rice — rinsed
  • 0.5 cup red lentils — rinsed
  • 1 small yellow onion — diced
  • 2 cloves garlic — minced
  • 1 tsp fresh ginger — grated
  • 1 tsp cumin seeds
  • 0.5 tsp turmeric powder
  • 1 tsp garam masala — for pilaf
  • 2.5 cups chicken broth
  • 2 tbsp vegetable oil — divided
  • 0.25 cup fresh cilantro — chopped, for garnish
  • 2 lemon wedges — for serving

Steps

  1. In a large bowl, combine the yogurt, tandoori masala, ginger-garlic paste, lemon juice, and 1 teaspoon of salt. Add the chicken thighs and toss to coat thoroughly. Cover and marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
  2. Preheat your oven to 400°F (200°C) or prepare your grill for medium-high heat. Line a baking sheet with parchment paper if using the oven.
  3. Heat 1 tablespoon of vegetable oil in a medium pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5-7 minutes. Stir in the minced garlic, grated ginger, and cumin seeds, cooking for another minute until fragrant.
  4. Add the rinsed basmati rice and red lentils to the pot. Stir to coat with the aromatics and toast for 2-3 minutes.
  5. Pour in the chicken broth, turmeric powder, garam masala, and 1/2 teaspoon of salt. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-18 minutes, or until the liquid is absorbed and the rice and lentils are tender.
  6. While the pilaf simmers, arrange the marinated chicken thighs on the prepared baking sheet or grill. Roast in the preheated oven for 20-25 minutes, or grill for 6-8 minutes per side, until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
  7. Once cooked, remove the chicken from the oven or grill and let it rest for 5 minutes. Fluff the pilaf with a fork. Divide the pilaf among serving bowls, top with the tandoori-style chicken, and garnish with fresh cilantro and lemon wedges.

Why This Works

This meal delivers 53g protein per serving from multiple sources: 1.5 lbs chicken thighs (about 44g per serving) plus red lentils (2g), yogurt (3g), and broth contributions. The yogurt marinade isn't just for flavor—its lactic acid breaks down muscle fibers, tenderizing the meat while the fat keeps it moist during high-heat cooking. Targeting 165°F internal temp ensures food safety while the yogurt coating prevents drying.

The Peshawar Original

Modern tandoori chicken traces to Kundan Lal Gujral, who dug a clay tandoor in his Peshawar restaurant around 1940. After partition in 1947, he brought the technique to Delhi's Moti Mahal, where it was famously served to Prime Minister Nehru. Traditional tandoors hit 900°F—our 400°F oven is an approximation, but the yogurt-spice marinade creates the same tenderization and charred edges.

The Two-Marinade Secret

Culinary icon Madhur Jaffrey recommends a dual marinade: first salt and lemon juice rubbed into the meat for 20 minutes, then the yogurt-spice paste for 6-24 hours. Our simplified version combines both steps, but for deeper flavor, try the traditional method. The longer marination (up to overnight) dramatically improves tenderness.

Make It Your Own

For more authentic color, add 1/2 tsp Kashmiri red chili powder (mild heat, vivid red). Swap chicken thighs for bone-in drumsticks—they'll need 30-35 minutes at 400°F. The lentil pilaf works equally well with yellow split peas (chana dal) for a nuttier texture. Raita (yogurt with cucumber and mint) is the traditional cooling side.