Ww Tandoori Chicken
Transform your dinnertime with this flavorful and healthy WW Tandoori Chicken recipe. Perfectly marinated in a zesty blend of low-fat Greek yogurt, lemon juice, garlic, ginger, and aromatic spices like cumin, garam masala, and turmeric, this dish brings authentic Indian-inspired flavors to your table without the guilt. Grill or bake these tender, juicy chicken breasts or thighs to perfection, and garnish with fresh cilantro and lemon wedges for a vibrant finish. Ready in just 30 minutes of active time, this protein-packed, Weight Watchers-friendly recipe is ideal for meal prep or a quick, satisfying dinner. Pair it with a crisp salad, naan, or steamed veggies for a wholesome meal your family will love.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces (about 1.5 lbs) Boneless, skinless chicken breasts or thighs
- 1 cup Plain low-fat Greek yogurt
- 2 tablespoons Lemon juice
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric
- 1 teaspoon Garam masala
- 1 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper (optional, for extra heat)
- 1 teaspoon Salt
- 1 tablespoon Vegetable oil or cooking spray (for grilling)
- 2 tablespoons Chopped cilantro (for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
In a large mixing bowl, combine the Greek yogurt, lemon juice, garlic, ginger, ground cumin, ground coriander, turmeric, garam masala, paprika, cayenne pepper (if using), and salt. Mix well to form the marinade.
Make small cuts on the chicken pieces using a sharp knife to allow the marinade to penetrate better.
Add the chicken to the bowl with the marinade, ensuring each piece is thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours (overnight for the best flavor).
Preheat your grill or oven. If using a grill, preheat it to medium-high heat and lightly brush the grates with vegetable oil. If using an oven, preheat to 400°F (205°C) and line a baking sheet with foil or parchment paper.
Remove the chicken from the marinade, shaking off the excess, and place it on the grill or prepared baking sheet.
Grill the chicken for about 6–8 minutes on each side, or bake for 18–20 minutes, until the internal temperature of the chicken reaches 165°F (74°C).
Remove the chicken from the heat and let it rest for 5 minutes before serving.
Garnish with chopped cilantro and serve with lemon wedges on the side.
Nutrition Facts
Calories |
3379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.7 g | 110% | |
| Saturated Fat | 22.8 g | 114% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 1567 mg | 522% | |
| Sodium | 3800 mg | 165% | |
| Total Carbohydrate | 28.9 g | 11% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 13.1 g | ||
| Protein | 590.0 g | 1180% | |
| Vitamin D | 5.9 mcg | 29% | |
| Calcium | 596 mg | 46% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 5447 mg | 116% | |
*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.
