Chopped Tandoori Chicken Salad
Dive into a vibrant fusion of bold Indian flavors and fresh, crisp vegetables with this Chopped Tandoori Chicken Salad. Perfectly marinated boneless chicken thighs are infused with tandoori masala, yogurt, garlic, and ginger, then grilled to juicy perfection for a smoky, charred finish. Tossed with a refreshing mix of romaine lettuce, juicy tomatoes, crunchy cucumbers, and a tangy cumin-spiced yogurt dressing, this salad is both hearty and healthy. Ready in just 35 minutes, it’s an impressive yet easy dish that’s ideal for meal prep, a light lunch, or a flavorful dinner. Packed with protein and brimming with spice, this recipe delivers an irresistible balance of warmth, zest, and freshness in every bite.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 125 grams plain yogurt (for marinade)
- 2 tablespoons tandoori masala
- 1 tablespoon lemon juice (for marinade)
- 3 cloves garlic, minced
- 1 teaspoon ginger, minced or grated
- 1 tablespoon olive oil
- 1 head romaine lettuce, chopped
- 1 large cucumber, diced
- 2 medium tomatoes, diced
- 0.5 red onion, finely chopped
- 2 tablespoons cilantro, chopped
- 125 grams plain yogurt (for dressing)
- 1 tablespoon lemon juice (for dressing)
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
In a large bowl, combine 125 grams of plain yogurt, 2 tablespoons of tandoori masala, 1 tablespoon of lemon juice, minced garlic, and ginger to create the marinade.
Add the chicken thighs to the marinade and coat them evenly. Cover and refrigerate for at least 30 minutes or up to 4 hours for maximum flavor.
Preheat your grill or stovetop grill pan to medium-high heat. Brush with 1 tablespoon of olive oil to prevent sticking.
Grill the marinated chicken thighs for 6-7 minutes per side, or until fully cooked and slightly charred. Internal temperature should reach 165°F (74°C). Set aside to rest for 5 minutes, then chop into bite-sized pieces.
While the chicken is cooking, prepare the salad base. In a large bowl, combine chopped romaine lettuce, diced cucumber, diced tomatoes, finely chopped red onion, and chopped cilantro.
In a small bowl, whisk together 125 grams of plain yogurt, 1 tablespoon of lemon juice, 0.5 teaspoon of ground cumin, 1 teaspoon of salt, and 0.5 teaspoon of black pepper to make the dressing.
Add the chopped tandoori chicken to the salad base and toss gently to combine.
Drizzle the yogurt dressing over the top and toss again to evenly coat the salad with the dressing.
Serve immediately, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 139 mg | 46% | |
| Sodium | 739 mg | 32% | |
| Total Carbohydrate | 17.2 g | 6% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 7.6 g | ||
| Protein | 38.4 g | 77% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 182 mg | 14% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 1098 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
