Low Fat Chicken Tikka Sandwich
Elevate your lunchtime routine with this flavorful and nutritious Low Fat Chicken Tikka Sandwich! Packed with tender, spiced chicken marinated in a blend of yogurt, garlic, ginger, and warming Indian spices like garam masala and cumin, this recipe strikes the perfect balance between bold taste and guilt-free indulgence. Nestled between slices of toasted whole wheat bread, the chicken is layered with crisp cucumber, juicy tomato, and zesty red onion, all brought together with a refreshing homemade yogurt mint chutney. Ready in under an hour, this protein-packed sandwich is ideal for a quick, wholesome meal without compromising on deliciousness. Perfect for those seeking healthy, low-fat options with a burst of exotic flavor!
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Recipe Information
Ingredients
- 300 grams boneless, skinless chicken breast
- 150 grams low-fat plain yogurt
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 0.5 teaspoon cumin powder
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 4 slices whole wheat bread
- 1 small cucumber
- 1 small tomato
- 1 small red onion
- 20 grams fresh mint leaves
- 20 grams fresh coriander leaves
- 1 small green chili
- 100 grams low-fat yogurt (for chutney)
Instructions
Cut the chicken breast into small cubes and set aside.
In a bowl, combine 150 grams of low-fat yogurt, garlic paste, ginger paste, red chili powder, garam masala, cumin powder, lemon juice, and salt. Mix well to form a marinade.
Add the chicken cubes to the marinade and coat them thoroughly. Cover and refrigerate for at least 20 minutes to allow flavors to meld.
While the chicken is marinating, prepare the yogurt mint chutney. Blend the mint leaves, coriander leaves, green chili, and 100 grams of low-fat yogurt until smooth. Adjust salt and set aside.
Slice the cucumber, tomato, and red onion into thin rounds.
Preheat a non-stick pan over medium heat. Remove the chicken from the marinade and cook on the pan until fully cooked, about 6-8 minutes, turning occasionally.
Toast the whole wheat bread slices lightly.
Assemble the sandwich by spreading a layer of the yogurt mint chutney on one slice of bread. Layer with cooked chicken tikka, cucumber, tomato, and onion slices.
Top with another slice of bread. Repeat with the remaining ingredients to make the second sandwich.
Cut each sandwich in half and serve immediately.
Nutrition Facts
Calories |
1137 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 269 mg | 90% | |
| Sodium | 3343 mg | 145% | |
| Total Carbohydrate | 108.4 g | 39% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 39.4 g | ||
| Protein | 127.7 g | 255% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 867 mg | 67% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2656 mg | 57% | |
*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.
