Heart-Healthy Chicken Tandoori
Savor the bold, aromatic flavors of traditional Indian cuisine with a healthy twist in this Heart-Healthy Chicken Tandoori recipe. Made with lean, skinless chicken breasts and marinated in a luscious blend of low-fat yogurt, fresh lemon juice, and a medley of warming spices like cumin, coriander, and paprika, this dish perfectly balances flavor and nutrition. Baked in the oven for a golden, tender finish, this flavorful tandoori chicken is light on saturated fats and enriched with heart-healthy olive oil. Garnished with fresh cilantro, it’s a delicious, guilt-free meal that pairs beautifully with whole-grain rice or a crisp green salad. Perfect for busy weeknights or a nutritious family dinner, this recipe is a must-try for those looking to enjoy bold flavors without compromising health goals.
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Recipe Information
Ingredients
- 4 pieces skinless chicken breast
- 1 cup plain low-fat yogurt
- 2 tablespoons fresh lemon juice
- 1 inch piece, grated ginger root
- 3 minced garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 1 tablespoon extra-virgin olive oil
- 0.25 cup, chopped fresh cilantro
Instructions
In a large mixing bowl, combine the yogurt, lemon juice, grated ginger, minced garlic, ground cumin, ground coriander, paprika, turmeric, black pepper, cayenne pepper, and salt. Mix well until all the ingredients are thoroughly combined to form a smooth marinade.
Add the chicken breasts to the bowl ensuring each piece is fully coated in the marinade. Cover the bowl with plastic wrap or a lid and refrigerate for at least 1 hour, preferably overnight, to allow the flavors to permeate the chicken.
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper to prevent sticking and for easy cleanup later.
Place the marinated chicken breasts on the prepared baking sheet, ensuring they are evenly spaced and not touching each other.
Brush a little olive oil over the top of the chicken pieces to help them crisp slightly as they bake.
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). The cooking time may vary slightly depending on your oven and the thickness of the chicken breasts.
Once done, remove the chicken from the oven and let it rest for a few minutes before garnishing with fresh chopped cilantro.
Serve the heart-healthy chicken tandoori with a side of whole-grain rice or a fresh green salad for a complete and balanced meal.
Nutrition Facts
Calories |
1109 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 408 mg | 136% | |
| Sodium | 1759 mg | 76% | |
| Total Carbohydrate | 28.2 g | 10% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 18.5 g | ||
| Protein | 161.2 g | 322% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 565 mg | 43% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 896 mg | 19% | |
*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.
