Heart-Healthy Tikka Chicken
Treat yourself to the vibrant flavors of Heart-Healthy Tikka Chicken—a guilt-free twist on a beloved classic. This delicious recipe combines tender, bite-sized chunks of lean boneless chicken breasts with a zesty marinade of low-fat yogurt, lemon juice, and aromatic spices like cumin, turmeric, and garam masala. Designed for those who prioritize heart health without compromising taste, it uses wholesome ingredients and olive oil for a lighter option. Cooked to perfection in the oven or on the grill, this dish achieves beautiful charred edges while maintaining its succulent texture. Ready in under an hour, including prep and cook time, it’s an ideal high-protein meal to pair with a crisp cucumber salad or your favorite greens. Perfect for family dinners or as meal prep, this flavorful dish brings a healthy yet indulgent spin to traditional Indian cuisine.
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Recipe Information
Ingredients
- 600 grams Boneless, skinless chicken breasts
- 120 grams Low-fat plain yogurt
- 2 tablespoons Lemon juice
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Garam masala
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 1 teaspoon Olive oil
- 2 tablespoons Fresh cilantro, chopped (for garnish)
- 1 serving Sliced cucumbers or a side salad (optional)
Instructions
1. In a large mixing bowl, combine the low-fat yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, turmeric powder, smoked paprika, garam masala, ground black pepper, and salt to create a marinade.
2. Cut the chicken breasts into bite-sized pieces and add them to the marinade. Mix until all the chicken is evenly coated, cover, and refrigerate for at least 1 hour (or up to 8 hours for more flavor).
3. Preheat your oven to 200°C (400°F) or your grill to medium-high heat.
4. If using wooden skewers, soak them in water for 20 minutes to prevent burning. Thread the marinated chicken pieces onto the skewers, or alternatively, arrange the chicken pieces on a baking tray lined with parchment paper.
5. Brush the chicken lightly with olive oil to enhance browning and place skewers or tray in the preheated oven or on the grill.
6. Cook the chicken for approximately 20-25 minutes, turning occasionally, until fully cooked and lightly charred. The internal temperature of the chicken should reach 74°C (165°F).
7. Remove the chicken from the oven or grill and let rest for 5 minutes before serving.
8. Garnish with freshly chopped cilantro and serve alongside sliced cucumbers or a light side salad for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 517 mg | 172% | |
| Sodium | 1731 mg | 75% | |
| Total Carbohydrate | 25.7 g | 9% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 11.5 g | ||
| Protein | 195.6 g | 391% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 389 mg | 30% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2291 mg | 49% | |
*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.
