Heart-Healthy Malai Chicken
Indulge in the creamy, flavorful goodness of Heart-Healthy Malai Chicken, a guilt-free twist on the classic Indian favorite. This recipe is a perfect combination of lean protein and nutrient-packed ingredients, featuring tender skinless chicken breast marinated in a luscious blend of low-fat Greek yogurt, garlic, ginger, aromatic spices, and a hint of zesty lemon juice. Baked to golden perfection in just 25 minutes, this lighter take on malai chicken boasts rich flavors without the heavy cream, making it ideal for health-conscious food lovers. Serve it alongside a fresh green salad or your favorite whole-grain side for a wholesome, satisfying meal that doesn’t compromise on taste. Perfect for weeknight dinners or entertaining, this dish is as nutritious as it is delicious! Keywords: heart-healthy, malai chicken, low-fat recipe, Indian-inspired, baked chicken recipe, healthy dinner ideas.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams skinless chicken breast
- 180 ml low-fat Greek yogurt
- 4 units garlic cloves, minced
- 1 tablespoon ginger, grated
- 1 unit green chili, finely chopped
- 2 tablespoons fresh coriander, chopped
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by cutting the skinless chicken breast into bite-sized pieces and place them in a bowl.
In another bowl, mix together the low-fat Greek yogurt, minced garlic, grated ginger, finely chopped green chili, chopped fresh coriander, lemon juice, olive oil, cumin powder, coriander powder, garam masala, turmeric powder, salt, and black pepper to create the marinade.
Pour the marinade over the chicken pieces, ensuring that they are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, and up to 4 hours for deeper flavor.
Preheat the oven to 200°C (392°F).
Place the marinated chicken pieces on a baking tray lined with parchment paper, making sure they are spread out in a single layer.
Bake the chicken in the preheated oven for 20-25 minutes or until the chicken is thoroughly cooked and the edges are slightly golden.
Once cooked, remove the chicken from the oven and let it rest for a few minutes.
Serve the Heart-Healthy Malai Chicken garnished with additional fresh coriander, alongside a green salad or whole-grain dish for a nutritious meal.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.6 g | 48% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 2800 mg | 122% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 22.4 g | ||
| Protein | 170.0 g | 340% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 292 mg | 22% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 527 mg | 11% | |
*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.
