Low Fat Tikka Chicken
Discover the irresistible flavors of Low Fat Tikka Chicken, a lighter twist on the classic Indian dish that doesn't compromise on taste. Tender bite-sized chicken breast pieces are marinated in a creamy blend of low-fat Greek yogurt, aromatic spices like garam masala, cumin, turmeric, and paprika, then baked to perfection for a healthy, protein-packed meal. This quick and easy recipe is perfect for busy weeknights, taking just 15 minutes of prep time before being oven-roasted for a deliciously charred finish. Garnished with fresh cilantro, it pairs beautifully with naan, a crisp side salad, or your favorite low-fat dipping sauce. Ideal for those seeking a flavorful yet low-calorie option, this recipe brings all the warmth of traditional tikka seasoning straight to your table. Perfect for meal prep or entertaining, Low Fat Tikka Chicken is sure to become a household favorite.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 120 grams Low-fat plain Greek yogurt
- 3 cloves Garlic, minced
- 2 teaspoons Ginger, freshly grated
- 1 tablespoon Lemon juice
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 1 teaspoon Garam masala
- 0.5 teaspoon Chili powder (optional, for spice)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 spray Olive oil spray
- 10 grams Fresh cilantro, chopped (for garnish)
Instructions
Cut the boneless, skinless chicken breast into bite-sized cubes and set aside.
In a large mixing bowl, combine the low-fat plain Greek yogurt, minced garlic, freshly grated ginger, lemon juice, ground cumin, ground coriander, ground turmeric, paprika, garam masala, chili powder (if using), salt, and black pepper. Mix thoroughly to form a smooth marinade.
Add the chicken cubes to the bowl, ensuring each piece is fully coated in the marinade. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to overnight for more flavor.
Preheat your oven to 220°C (430°F) and line a baking sheet with aluminum foil. Spray a light coat of olive oil on the foil to prevent sticking.
Arrange the marinated chicken pieces on the baking sheet, leaving space between each piece for even cooking.
Bake in the preheated oven for 20-25 minutes, turning the pieces halfway through cooking to ensure they brown evenly. Check that the internal temperature of the chicken reaches 75°C (165°F) for safe consumption.
Once cooked, remove the chicken tikka from the oven and let it rest for 5 minutes.
Garnish with freshly chopped cilantro and serve with your choice of low-fat dipping sauce, naan, or a side salad for a complete meal.
Nutrition Facts
Calories |
978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 29% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 437 mg | 146% | |
| Sodium | 1604 mg | 70% | |
| Total Carbohydrate | 16.6 g | 6% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 5.3 g | ||
| Protein | 169.6 g | 339% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 280 mg | 22% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1755 mg | 37% | |
*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.
