Tandoori-style chicken makes an easy, healthy meal
Although "tandoori" technically refers to food cooked in a tandoor, a type of coal-burning clay or metal oven, the meats cooked are typically marinated first in a distinctive mix of yogurt and spices that translates deliciously, and healthfully, to a regular oven, too.
Yogurt is an overachiever as a marinade base, providing way more advantages than you might expect. Its gentle acidity acts as a meat tenderizer; it clings to food, allowing seasoning to adhere to it and forming a protective layer to keep the inside moist. It also adds a wealth of nutrition, because it is packed with protein, calcium and many other minerals and vitamins.
The mix of spices typically used in tandoori cooking also is a multi-tasker: Ginger, garlic, cumin, coriander, turmeric, cloves and cayenne pepper not only provide the deep, complex flavor and aroma instantly recognized as Indian but also impart a deep yellow color and formidable antioxidant power.
Here, the yogurt-and-spice marinade works its magic on chicken thighs for a meal quick and easy enough to make on a weeknight. Using skinless chicken lets the marinade get right next to the meat, and the dish is more healthful because of it. Quick-broiling helps keep the meat juicy inside while it develops a lusciously charred but moist exterior.
I like to serve this dish with lemon wedges alongside a cucumber salad and brown basmati rice for a flavorful Indian-inspired meal that couldn't be easier.