Mediterranean Diet Chicken Tikka
Elevate your weeknight dinner game with this vibrant and wholesome Mediterranean Diet Chicken Tikka—a lighter, yogurt-marinated spin on the traditional Indian dish. Bursting with bold flavors from earthy cumin, fragrant coriander, and a hint of cayenne pepper, this recipe embraces the Mediterranean ethos with its use of heart-healthy olive oil and a tangy Greek yogurt base. The tender, oven-baked chicken pieces are marinated to perfection, making every bite melt-in-your-mouth delicious. Ready in under an hour (with minimal hands-on time), this nourishing dish is perfect for a balanced meal when paired with whole grain pita, a crisp green salad, or fluffy couscous. A delightful and healthy way to enjoy globally-inspired cuisine, this chicken tikka is destined to become a household favorite!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
Instructions
Begin by cleaning and cutting the chicken breasts into large chunks, about 1-2 inches each.
In a large mixing bowl, combine Greek yogurt, lemon juice, olive oil, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper. Mix thoroughly to form the marinade.
Add the chicken chunks to the marinade and ensure each piece is well coated. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 1 hour, or up to overnight for deeper flavor.
Preheat your oven to 400°F (200°C).
Place the marinated chicken pieces on a baking sheet lined with parchment paper, ensuring they are spaced apart for even cooking.
Bake in the preheated oven for about 20-25 minutes, or until the chicken is fully cooked and lightly charred on the edges.
Remove from the oven and let the chicken rest for a few minutes. Garnish with fresh cilantro before serving.
Serve warm with a side of whole grain pita, a fresh green salad, or a light couscous dish to complete your Mediterranean meal.
Nutrition Facts
Calories |
1619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 600 mg | 200% | |
| Sodium | 2967 mg | 129% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 7.8 g | ||
| Protein | 234.0 g | 468% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 322 mg | 25% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2296 mg | 49% | |
*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.
