Low Fat Tandoori Chicken
Experience the flavor-packed delight of Low Fat Tandoori Chicken, a healthier spin on an Indian classic that's bursting with vibrant spices and zesty marinades. This recipe uses boneless, skinless chicken breasts coated in a creamy low-fat Greek yogurt mixture infused with garlic, freshly grated ginger, lemon juice, and aromatic spices like cumin, coriander, paprika, and turmeric. After marinating to perfection, the chicken is oven-baked to achieve tender, juicy results with a slightly crisp finish, all without excess oil. Ready in under an hour with minimal prep, this dish is perfect for a guilt-free, high-protein meal paired with steamed veggies or brown rice. Garnished with fresh cilantro and served alongside lemon wedges for an extra burst of flavor, this low-fat tandoori chicken offers a wholesome, easy-to-make dinner that doesn’t skimp on taste or nutrition.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat plain Greek yogurt
- 2 tablespoons Fresh lemon juice
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, freshly grated
- 2 teaspoons Ground cumin
- 2 teaspoons Paprika
- 2 teaspoons Ground coriander
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Ground cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 spray Olive oil spray
- 2 tablespoons Fresh cilantro (optional, for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
Start by cleaning and patting dry the chicken breasts. Using a sharp knife, lightly score the chicken breasts with shallow cuts to allow the marinade to penetrate better.
In a large mixing bowl, combine the low-fat Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, paprika, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper. Mix well to create a smooth marinade.
Add the chicken breasts to the bowl and coat them thoroughly with the marinade. Be sure the marinade gets into the scored cuts for maximum flavor. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.
When ready to cook, preheat your oven to 400°F (200°C) and line a baking sheet with foil or parchment paper. Lightly spray the foil with olive oil to prevent sticking.
Place the marinated chicken breasts onto the prepared baking sheet, spacing them evenly. Lightly spray the tops of the chicken with olive oil for a slightly crisp finish.
Bake the chicken in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is cooked thoroughly and reaches an internal temperature of 165°F (74°C).
Once cooked, remove the chicken from the oven and let it rest for 5 minutes before serving.
Garnish with freshly chopped cilantro, if desired, and serve with lemon wedges on the side for an extra tangy kick. Pair with steamed vegetables or a side of brown rice for a complete low-fat meal.
Nutrition Facts
Calories |
1435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 616 mg | 205% | |
| Sodium | 2978 mg | 129% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 13.5 g | ||
| Protein | 244.4 g | 489% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 507 mg | 39% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2731 mg | 58% | |
*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.
