Chiswickbuzz’s new Food Editor, Sunita Solanki gives us her first special recipe – a homemade Indian Spice marinade that takes just minutes to prepare and cook plus is healthy, delicious and full of beneficial ingredients for your health and wellbeing.

Sunita’s Indian Spice Marinade recipe



6 chicken thighs (skin on or off) 

1tsp turmeric 

1stp cumin seeds

1tsp coriander powder 

1tsp garam masala 

1tsp Cinnamon powder

2 large spoons of low fat yogurt 

1 large spoon of melted coconut oil

6 garlic cloves 

1 thumb size ginger, peeled

2 green chillies

Handful of coriander 

1 lemon

Step 1

To a griddle pan, or a large bowl add the first top 5 dry spices. 

Step 2

Blend together the garlic cloves, ginger and chili. Add a little water to bind together. These three ingredients can really enhance the flavour of any dish, so if you’re making a batch, add a little salt and oil to the mix and this will preserve it for longer. Keep refrigerated or add to a frozen ice tray and add each cube to your chosen dish. 

Step 3

Add the garlic, ginger and chili paste to the dry ingredients. 

Now to give the dish moisture, add the yogurt and coconut oil. Mix thoroughly. Add the chicken, and marinade the chicken thighs until they are coated. You can either keep these marinated for 2 days in the fridge or cook straight away. 

Step 4

Cook on the griddle pan for 20 minutes on a medium heat, turning occasionally. Or pop in the oven for no fuss, for 30 minutes at 180 degrees. 

Step 5

Once cooked, pop onto a rustic board, add some chopped coriander, and a squeeze of lemon. Serve with couscous or salad for a healthy Indian lunch or supper. 

Tips for this dish:

If you have any leftover, tear up and add to rye bread for a lovely sandwich. 

Use the leftover chicken, and toss in with wholemeal pasta, risotto, or wild rice. 

The marinade can be used on Salmon, prawns, and a perfect spin on a roast, why not try the marinade on a leg of lamb or whole chicken.