Heart-Healthy Chicken Tikka
Savor the irresistible flavors of 'Heart-Healthy Chicken Tikka,' a guilt-free twist on the classic Indian favorite that's perfect for maintaining a balanced diet. This recipe features lean chicken breast marinated in a vibrant blend of low-fat yogurt, aromatic spices like garam masala and cumin, zesty lemon juice, and fresh ginger. Baked to perfection with a touch of olive oil, the chicken emerges juicy, tender, and lightly charred for a restaurant-worthy finish. Ready in under an hour, this heart-healthy dish pairs beautifully with whole-grain naan or brown rice and a crisp salad, making it an ideal choice for fitness-focused foodies or anyone seeking flavorful, nutritious meals. Packed with protein, fiber, and Ayurvedic spices, this recipe is not only delicious but also kind to your heart.
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 150 grams Low-fat plain yogurt
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 1 teaspoon Paprika
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Olive oil
Instructions
Cut the chicken breast into 1-inch cubes and place them in a large mixing bowl.
In a separate bowl, combine the low-fat yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, garam masala, paprika, turmeric powder, salt, and black pepper. Mix well to form a marinade.
Pour the marinade over the chicken pieces, ensuring each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or preferably overnight for enhanced flavor.
Preheat your oven to 400°F (200°C). Lightly oil a baking sheet with olive oil.
Arrange the marinated chicken pieces on the baking sheet in a single layer, making sure there's space between each piece for even cooking.
Bake the chicken in the preheated oven for 25-30 minutes, or until the chicken is cooked through and slightly charred on the edges. You can also broil for the last 2-3 minutes if you desire a more charred effect.
Remove the baking sheet from the oven and let the chicken rest for a few minutes.
Garnish the chicken tikka with freshly chopped cilantro before serving.
Serve hot with a side of whole-grain naan or brown rice and a fresh salad for a complete, heart-healthy meal.
Nutrition Facts
Calories |
999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 2947 mg | 128% | |
| Total Carbohydrate | 22.1 g | 8% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 11.9 g | ||
| Protein | 150.1 g | 300% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 414 mg | 32% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2074 mg | 44% | |
*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.
