Low Sodium Tandoori Mixed Grill
Bring bold Indian-inspired flavors to your grill with this Low Sodium Tandoori Mixed Grill recipe—a vibrant medley of marinated chicken, shrimp, and fresh vegetables seasoned with a fragrant blend of turmeric, paprika, garam masala, ginger, garlic, and cumin. Perfect for health-conscious foodies, this dish uses unsalted Greek yogurt for a creamy, tangy marinade while avoiding excess sodium, making it lighter without compromising on taste. Skewered and cooked to perfection over a grill, the juicy protein and slightly charred vegetables deliver a satisfying balance of smoky and spiced flavors. Finish with a garnish of fresh cilantro and mint for a burst of freshness, and pair it with rice, quinoa, or a crisp salad for a well-rounded meal. Ideal for entertaining or weeknight dinners, this recipe is a testament to how nutritious eating can be deliciously exciting.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken thighs
- 300 grams Large shrimp, peeled and deveined
- 1 medium Red bell pepper
- 1 medium Zucchini
- 200 grams Plain Greek yogurt (unsalted)
- 4 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Paprika
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.5 teaspoon Cayenne pepper (optional for spice)
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Fresh mint, chopped
Instructions
Cut the chicken thighs into bite-sized pieces and set aside.
Slice the red bell pepper and zucchini into thick strips or chunks suitable for skewering.
In a large mixing bowl, combine the Greek yogurt, minced garlic, grated ginger, paprika, turmeric, cumin, coriander, garam masala, cayenne pepper (if using), lemon juice, and olive oil. Mix thoroughly to create the marinade.
Add the chicken pieces, shrimp, red bell pepper, and zucchini to the bowl. Toss everything until evenly coated in the marinade. Cover the bowl and refrigerate for at least 1 hour, or overnight for maximum flavor.
If using wooden skewers, soak them in water for 30 minutes to prevent burning.
Preheat your grill or grill pan to medium-high heat.
Thread the marinated chicken, shrimp, and vegetables onto the skewers, alternating between proteins and vegetables.
Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is fully cooked (internal temperature of 74°C/165°F), the shrimp is pink and opaque, and the vegetables are slightly charred.
Garnish with chopped fresh cilantro and mint before serving.
Serve the Low Sodium Tandoori Mixed Grill with a side of plain rice, quinoa, or a simple salad for a complete meal.
Nutrition Facts
Calories |
1908 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.9 g | 113% | |
| Saturated Fat | 20.7 g | 103% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 1199 mg | 400% | |
| Sodium | 2721 mg | 118% | |
| Total Carbohydrate | 45.1 g | 16% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 24.7 g | ||
| Protein | 221.5 g | 443% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 552 mg | 42% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3207 mg | 68% | |
*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.
