Heart-Healthy Tandoori Chicken
Discover the vibrant flavors of Heart-Healthy Tandoori Chicken—a lightened-up twist on the classic Indian favorite. This recipe perfectly balances bold spices and creamy non-fat Greek yogurt in a flavorful marinade infused with garlic, ginger, and warm, aromatic seasonings like garam masala and smoked paprika. Using skinless, boneless chicken breasts ensures a lean protein-packed base, while the grilling or baking method delivers tender, juicy chicken with a delightful char. Ready in just 40 minutes (plus marination), this dish is both nutritious and mouthwatering. Garnished with fresh cilantro, it pairs beautifully with steamed veggies or whole-grain naan, making it ideal for healthy weeknight dinners. Perfect for those seeking heart-healthy chicken recipes, low-fat meal options, or Indian-inspired cuisine!
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Recipe Information
Ingredients
- 4 pieces skinless boneless chicken breasts
- 1 cup non-fat plain Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- 0.5 teaspoon ground cayenne pepper (optional)
- 1 teaspoon garam masala
- 1 teaspoon smoked paprika
- 0.5 teaspoon salt
- as needed olive oil spray
- 2 tablespoons fresh cilantro (for garnish)
Instructions
Rinse the chicken breasts under cold water and pat them dry with paper towels. Use a sharp knife to make 3-4 shallow slits on each piece to help the marinade penetrate.
In a large mixing bowl, whisk together the non-fat Greek yogurt, lemon juice, ginger paste, garlic paste, ground coriander, ground cumin, turmeric powder, paprika, cayenne pepper (if desired), garam masala, smoked paprika, and salt until smooth.
Add the chicken breasts to the bowl and coat them thoroughly with the marinade, ensuring the yogurt mixture gets into the slits. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best flavor infusion.
Preheat your oven to 400°F (200°C) or prepare a grill to medium-high heat.
If using an oven: Place a wire rack on top of a baking sheet lined with foil to catch any drippings. Spray the wire rack lightly with olive oil spray. Arrange the marinated chicken breasts on the rack with some space between them.
If using a grill: Lightly spray the grill grates with olive oil spray to prevent sticking. Place the chicken directly on the grates.
Bake or grill the chicken for 20-25 minutes, flipping halfway through, until the internal temperature reaches 165°F (75°C) and the chicken has a slight char on the outside.
Once cooked, let the chicken rest for 5 minutes. Garnish with freshly chopped cilantro and serve warm. Pair with steamed vegetables, mixed greens, or whole-grain naan for a heart-healthy meal.
Nutrition Facts
Calories |
1376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.6 g | 35% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 601 mg | 200% | |
| Sodium | 2116 mg | 92% | |
| Total Carbohydrate | 27.7 g | 10% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 9.0 g | ||
| Protein | 243.8 g | 488% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 430 mg | 33% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2227 mg | 47% | |
*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.
