Low Sodium Chicken Tikka Sandwich
Elevate your lunch game with this Low Sodium Chicken Tikka Sandwich—a healthier spin on the classic Indian-inspired dish. Packed with vibrant spices like garam masala, ground cumin, and paprika, this recipe delivers bold flavor without relying on excessive salt. Tender chicken breast strips are marinated in a tangy Greek yogurt blend, then seared to perfection for a smoky, charred finish. Served on whole-grain bread with crisp lettuce, juicy tomato slices, and refreshing cucumber, this sandwich balances indulgence and nutrition in every bite. Perfect for a quick midweek meal, it’s ready in under an hour and garnished with fresh coriander for a zesty touch. Whether you're looking for a heart-healthy option or simply craving a flavorful sandwich, this recipe brings a guilt-free twist to your table!
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Recipe Information
Ingredients
- 1 piece (about 200g) Boneless, skinless chicken breast
- 0.25 cup Greek yogurt
- 1 tablespoon Fresh lemon juice
- 2 cloves, minced Garlic
- 1 teaspoon, grated Fresh ginger
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 4 slices Whole-grain sandwich bread
- 4 leaves Lettuce leaves
- 1 medium, sliced Tomato
- 0.5 medium, sliced Cucumber
- 2 tablespoons, chopped for garnish Fresh coriander
Instructions
In a mixing bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, ground coriander, ground cumin, garam masala, paprika, and black pepper. Mix well to create a marinade.
Cut the chicken breast into strips about an inch wide, add them to the marinade, and coat thoroughly. Allow the chicken to marinate for at least 30 minutes in the refrigerator.
Heat olive oil in a non-stick pan over medium heat. Add the marinated chicken strips and cook for about 7-8 minutes on each side or until the chicken is fully cooked and lightly charred.
While the chicken is cooking, prepare the sandwich accompaniments. Wash and pat dry the lettuce leaves, slice the tomato, and slice the cucumber.
Once the chicken is cooked, remove it from the pan and let it rest for a few minutes.
To assemble the sandwich, place a lettuce leaf on one slice of whole-grain bread, followed by slices of tomato and cucumber. Top with cooked chicken strips and garnish with chopped fresh coriander.
Place another slice of whole-grain bread on top and press gently.
Repeat the process to assemble the second sandwich.
Cut each sandwich diagonally and serve immediately.
Nutrition Facts
Calories |
1041 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 2039 mg | 89% | |
| Total Carbohydrate | 104.8 g | 38% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 26.2 g | ||
| Protein | 89.7 g | 179% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 365 mg | 28% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1419 mg | 30% | |
*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.
