Warm Tandoori Chicken Salad 21 Day Wonder Diet Day 4
Spice up your healthy eating routine with this Warm Tandoori Chicken Salad, a flavorful and satisfying dish perfect for Day 4 of the 21 Day Wonder Diet. Juicy chicken breast fillets are infused with the bold flavors of tandoori spice and tangy Greek yogurt, then grilled to perfection for a smoky char. Paired with a refreshing medley of mixed salad leaves, crisp cucumber, sweet cherry tomatoes, and zesty red onion, this wholesome salad is topped with a creamy yogurt-coriander dressing that ties all the flavors together. Ready in just 35 minutes, this low-fat, protein-packed recipe is as nutritious as it is delicious—perfect for a quick, easy, and guilt-free meal that doesn’t skimp on taste. Looking for a light yet satisfying dinner idea? This warm salad will be your new go-to!
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Recipe Information
Ingredients
- 400 grams Chicken breast fillets
- 2 tablespoons Tandoori spice mix
- 200 grams Greek yogurt (low-fat)
- 1 tablespoon Lemon juice
- 1 teaspoon Olive oil
- 150 grams Mixed salad leaves
- 1 small Cucumber
- 150 grams Cherry tomatoes
- 1 small Red onion
- 2 tablespoons Fresh coriander (cilantro)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
In a small bowl, combine 150 grams of the Greek yogurt with the tandoori spice mix and lemon juice to create a marinade.
Add the chicken breast fillets to the marinade, ensuring they are well-coated. Cover and refrigerate for 15 minutes to allow the flavors to develop.
While the chicken is marinating, prepare the salad ingredients: slice the cucumber into thin rounds, halve the cherry tomatoes, thinly slice the red onion, and wash the mixed salad leaves. Set these aside.
Heat a grill pan or skillet over medium-high heat and add the olive oil. Once hot, cook the marinated chicken for 6-7 minutes per side, or until fully cooked and lightly charred. Remove from heat and let the chicken rest for 5 minutes before slicing it into strips.
In a large salad bowl, combine the mixed salad leaves, cucumber, cherry tomatoes, and red onion. Toss gently with salt and black pepper to taste.
In a small bowl, mix the remaining 50 grams of Greek yogurt with 1 tablespoon of water, a pinch of salt, and finely chopped fresh coriander to create a tangy dressing.
Plate the salad mixture, top with the warm tandoori chicken strips, and drizzle with the yogurt-coriander dressing.
Serve immediately while the chicken is warm, and enjoy a flavorful healthy meal perfect for your Day 4 diet plan.
Nutrition Facts
Calories |
496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 177 mg | 59% | |
| Sodium | 914 mg | 40% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 9.6 g | ||
| Protein | 76.8 g | 154% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 226 mg | 17% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1259 mg | 27% | |
*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.
