Low Fat Chicken Tandoori Sandwich
Savor the irresistible fusion of bold Indian flavors and healthy eating with this Low Fat Chicken Tandoori Sandwich. Featuring tender, yogurt-marinated chicken infused with tandoori spices, garlic, and ginger, this recipe delivers a smoky, charred essence without the guilt. Layered with crisp lettuce, juicy tomato, crunchy cucumber, and a sprinkle of fresh coriander, all nestled between slices of hearty whole-grain bread, it’s a sandwich that’s packed with nutrition and taste. Perfect for a quick lunch or a light dinner, this satisfying meal is low in fat and high in protein, making it an ideal choice for your balanced eating goals. Quick to prepare and loaded with vibrant ingredients, it's the ultimate healthy sandwich option for lovers of bold, spiced flavors!
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Recipe Information
Ingredients
- 1 piece (about 200g) boneless, skinless chicken breast
- 125 ml non-fat plain yogurt
- 15 ml lemon juice
- 1 tablespoon tandoori powder
- 2 cloves, minced garlic
- 1 teaspoon, grated ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 slices whole grain sandwich bread
- 0.5 piece, sliced cucumber
- 1 medium, sliced tomato
- 0.5 piece, thinly sliced red onion
- 2 tablespoons, chopped fresh coriander
- 2 leaves lettuce
- as needed olive oil spray
Instructions
1. In a medium bowl, combine non-fat plain yogurt, lemon juice, tandoori powder, minced garlic, grated ginger, salt, and black pepper to make the marinade.
2. Cut the chicken breast into thin slices and add to the marinade. Ensure each piece is well coated. Let it sit for at least 15 minutes.
3. Heat a non-stick pan over medium-high heat and lightly spray with olive oil.
4. Add marinated chicken slices to the pan and cook for about 5-7 minutes on each side or until fully cooked and slightly charred.
5. While the chicken is cooking, prepare the vegetables by slicing cucumber, tomato, red onion, and washing and drying lettuce leaves.
6. Once the chicken is cooked, remove it from the pan and let it rest for a minute.
7. To assemble the sandwiches, start by layering slices of cooked tandoori chicken on a piece of whole grain bread.
8. Add sliced cucumber, tomato, red onion, and a leaf of lettuce on top of the chicken.
9. Sprinkle with fresh chopped coriander for added flavor.
10. Top with another slice of bread to complete the sandwich.
11. Repeat with the remaining ingredients to make the second sandwich. Serve immediately and enjoy your healthy low-fat chicken tandoori sandwich.
Nutrition Facts
Calories |
821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 173 mg | 58% | |
| Sodium | 3140 mg | 137% | |
| Total Carbohydrate | 90.3 g | 33% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 33.6 g | ||
| Protein | 87.9 g | 176% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 569 mg | 44% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1663 mg | 35% | |
*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.
