Low Calorie Tandoori Inspired Chicken
Indulge in the rich, smoky flavors of this *Low Calorie Tandoori Inspired Chicken*—a guilt-free take on the traditional Indian classic. Tender, boneless chicken breasts are marinated in a vibrant blend of non-fat Greek yogurt, zesty lemon juice, and a medley of aromatic spices like garam masala, cumin, and paprika, ensuring a burst of flavor in every bite. This recipe is perfect for health-conscious food lovers, as it skips heavy oils and creams without compromising on taste. Cooked to perfection on the grill or baked for a charred finish, this high-protein dish pairs beautifully with a crisp salad or a refreshing cucumber raita. Ready in under an hour (minus marinating time) and ideal for family dinners or meal prep, this low-calorie tandoori chicken is the perfect way to enjoy bold, spiced flavors while staying on track with your healthy eating goals.
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Recipe Information
Ingredients
- 500 grams Boneless skinless chicken breasts
- 120 grams Non-fat plain Greek yogurt
- 2 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.25 teaspoon Cayenne pepper (optional for spice)
- 1 teaspoon Salt
- 1 teaspoon Olive oil (for greasing the grill or tray)
- 10 grams Fresh cilantro (for garnish)
Instructions
Clean and trim the chicken breasts, then cut them into bite-sized pieces or leave them whole as per your preference.
In a large mixing bowl, combine Greek yogurt, lemon juice, minced garlic, minced ginger, paprika, ground cumin, ground coriander, turmeric powder, garam masala, cayenne pepper (if using), and salt.
Mix the marinade thoroughly and coat the chicken pieces evenly with the mixture. Cover the bowl and let the chicken marinate in the refrigerator for at least 2 hours, preferably overnight for maximum flavor.
Preheat your grill or oven to 200°C (400°F). If using an oven, line a baking tray with aluminum foil and lightly grease it with olive oil.
Remove the chicken from the refrigerator and thread the pieces onto skewers if grilling, or arrange them evenly on the prepared baking tray if baking.
If grilling, place the skewers on the grill and cook for about 10-12 minutes on each side, or until the chicken is fully cooked and slightly charred. If baking, place the tray in the oven and bake for 20-25 minutes, flipping the pieces halfway through for even cooking.
Once cooked, remove the chicken from the grill or oven. Let it rest for a few minutes.
Garnish with freshly chopped cilantro and serve with a side of salad, cucumber raita, or lemon wedges for extra flavor.
Nutrition Facts
Calories |
996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 2794 mg | 121% | |
| Total Carbohydrate | 17.9 g | 7% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 5.1 g | ||
| Protein | 169.7 g | 339% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 271 mg | 21% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 1605 mg | 34% | |
*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.
