Mediterranean Diet Chicken Tandoori
Elevate your weeknight dinner with this Mediterranean Diet Chicken Tandoori—a vibrant twist on the classic Indian dish, expertly tailored to fit a heart-healthy lifestyle. Marinated in creamy Greek yogurt, zesty lemon juice, and fragrant spices like cumin, coriander, and turmeric, this recipe blends bold flavors with wholesome ingredients. The chicken boasts a tender, juicy texture, thanks to slits that allow the marinade to penetrate deeply. Oven-baked to perfection and finished with a broil for that signature char, this dish is both nutritious and irresistibly flavorful. Garnished with fresh cilantro, it pairs beautifully with whole-grain pita or a crisp green salad. Perfect for those seeking a fusion of Mediterranean and Indian cuisine, this recipe delivers a protein-packed punch of taste and health.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- 4 large garlic cloves
- 1 tablespoon fresh ginger
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cayenne pepper
- 1 teaspoon salt
- 0.5 cup fresh cilantro
Instructions
In a large mixing bowl, combine Greek yogurt, lemon juice, and olive oil to form the base of the marinade.
Finely mince the garlic cloves and grate the fresh ginger. Add these to the yogurt mixture, stirring well.
Mix in the ground cumin, coriander, turmeric, paprika, cayenne pepper, and salt, ensuring all spices are fully incorporated.
Rinse and pat dry the chicken breasts. Use a sharp knife to make 3-4 slits on each breast for better marination.
Add the chicken breasts to the marinade, turning to coat thoroughly. Cover and refrigerate for at least 2 hours or overnight for enhanced flavor.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it to prevent sticking.
Arrange the marinated chicken breasts on the prepared baking sheet. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
During the last 5 minutes of cooking, turn the oven to broil. This step helps achieve a slightly charred exterior typical of traditional tandoori.
Remove from the oven and let rest for a few minutes before serving.
Garnish with fresh cilantro before serving. Enjoy your Mediterranean Diet Chicken Tandoori with a side of whole grain pita or a fresh green salad.
Nutrition Facts
Calories |
1646 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.6 g | 73% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 600 mg | 200% | |
| Sodium | 2976 mg | 129% | |
| Total Carbohydrate | 29.1 g | 11% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 7.8 g | ||
| Protein | 235.8 g | 472% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 384 mg | 30% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2477 mg | 53% | |
*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.
