Mediterranean Diet Malai Chicken
Indulge in the creamy, flavor-packed goodness of Mediterranean Diet Malai Chicken—a wholesome twist on the classic Malai Chicken that’s perfect for a health-conscious palate. This recipe replaces heavy cream with protein-rich Greek yogurt, combined with fragrant spices like cumin, coriander, garam masala, and paprika for a mouthwatering marinade. Infused with zesty lemon juice, garlic, and ginger, this dish delivers bold, aromatic flavors while aligning with the principles of the Mediterranean diet. Grilled or pan-seared to perfection, these tender chicken pieces are a delight when served with whole-grain pita and a crisp, refreshing salad. Ready in just 45 minutes with minimal prep, it’s a nutritious, high-protein meal that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 4 pieces chicken breasts
- 1 cup Greek yogurt
- 2 tablespoons olive oil
- 4 pieces garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons lemon juice
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by preparing the marinade. In a large mixing bowl, combine Greek yogurt, olive oil, minced garlic, grated ginger, and lemon juice. Mix thoroughly.
Add coriander powder, cumin powder, garam masala, paprika, salt, and black pepper to the yogurt mixture. Stir until all spices are well incorporated.
Slice the chicken breasts into medium-sized chunks. Add them to the marinade bowl, ensuring each piece is evenly coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to 8 hours for best results.
Preheat your grill or skillet over medium-high heat. If using a grill, lightly grease the grates with olive oil. If using a skillet, add a little olive oil to the pan.
Take the marinated chicken out of the refrigerator and allow it to come to room temperature for about 10 minutes.
Place the chicken pieces on the grill or skillet. Cook until the chicken is well browned and cooked through, approximately 10-12 minutes each side, depending on the thickness of the pieces.
Once cooked, transfer the chicken to a serving dish.
Garnish the Malai Chicken with freshly chopped parsley before serving.
Enjoy your Mediterranean Diet Malai Chicken with a side of whole-grain pita bread and a fresh salad for a complete meal.
Nutrition Facts
Calories |
1612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.7 g | 71% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 580 mg | 193% | |
| Sodium | 2966 mg | 129% | |
| Total Carbohydrate | 22.3 g | 8% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 7.7 g | ||
| Protein | 232.2 g | 464% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 336 mg | 26% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 562 mg | 12% | |
*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.
