Low Fat Chicken Tandoori
Enjoy all the bold, aromatic flavors of traditional tandoori chicken with a light and healthy twist in this Low Fat Chicken Tandoori recipe. Marinated in a velvety blend of low-fat yogurt, zesty lemon juice, and a medley of Indian spices like cumin, garam masala, and smoked paprika, these juicy, boneless chicken breasts burst with flavor while keeping calories in check. Perfectly baked in the oven to achieve a tender texture and slightly charred edges, this guilt-free dish pairs beautifully with fresh salads or grilled veggies for a wholesome, satisfying meal. With minimal prep time and big flavor payoff, this recipe offers a delicious way to enjoy authentic Indian cuisine without compromising on health.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 200 grams low-fat plain yogurt
- 2 tablespoons lemon juice
- 4 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon chili powder
- 1 teaspoon salt
- 1 teaspoon smoked paprika
- 2 tablespoons fresh cilantro, chopped
- 1 as needed oil spray
Instructions
In a large mixing bowl, combine the low-fat plain yogurt, lemon juice, minced garlic, grated ginger, ground cumin, coriander powder, turmeric powder, garam masala, chili powder, smoked paprika, and salt. Mix well to create a smooth marinade.
Cut shallow slits into each piece of the chicken breast. This helps the marinade penetrate and flavor the chicken thoroughly.
Place the chicken breasts into the marinade bowl and coat them evenly. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and lightly spray with oil.
Place the marinated chicken breasts onto the prepared baking sheet. Spray the tops lightly with oil to ensure a moist cook.
Bake in the preheated oven for 25-30 minutes, or until the internal temperature of the chicken reads 165°F (75°C) on a meat thermometer.
Once cooked, remove the chicken from the oven and let it sit for a few minutes. Garnish with freshly chopped cilantro before serving.
Serve the Low Fat Chicken Tandoori with a side of grilled vegetables or a fresh salad for a complete and healthy meal.
Nutrition Facts
Calories |
1359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 603 mg | 201% | |
| Sodium | 3088 mg | 134% | |
| Total Carbohydrate | 29.7 g | 11% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 15.5 g | ||
| Protein | 228.9 g | 458% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 525 mg | 40% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2610 mg | 56% | |
*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.
