Heart-Healthy Chicken Tandoori

Infused with bold flavors and a nutritious twist, this Heart-Healthy Chicken Tandoori is a guilt-free way to enjoy the beloved Indian classic. Made with tender, protein-rich skinless chicken breasts and marinated in a creamy blend of low-fat yogurt, zesty lemon juice, and aromatic spices like cumin, coriander, and turmeric, this dish prioritizes wholesome ingredients without sacrificing taste. Baked to perfection in the oven, this recipe eliminates the need for heavy oils or frying, making it a lighter yet equally satisfying alternative. Garnished with fresh cilantro and paired beautifully with whole-grain rice or a crisp green salad, this is a quick and easy dinner option that supports a healthy lifestyle. Perfect for meal prep or weeknight dinners, this tandoori chicken recipe is low-fat, high in protein, and bursting with flavor—ideal for anyone looking to enjoy a heart-healthy diet without compromising deliciousness.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces skinless chicken breast
• 1 cup plain low-fat yogurt
• 2 tablespoons fresh lemon juice
• 1 inch piece, grated ginger root
• 3 minced garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 0.25 cup, chopped fresh cilantro

Directions

Step 1

In a large mixing bowl, combine the yogurt, lemon juice, grated ginger, minced garlic, ground cumin, ground coriander, paprika, turmeric, black pepper, cayenne pepper, and salt. Mix well until all the ingredients are thoroughly combined to form a smooth marinade.

Step 2

Add the chicken breasts to the bowl ensuring each piece is fully coated in the marinade. Cover the bowl with plastic wrap or a lid and refrigerate for at least 1 hour, preferably overnight, to allow the flavors to permeate the chicken.

Step 3

Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper to prevent sticking and for easy cleanup later.

Step 4

Place the marinated chicken breasts on the prepared baking sheet, ensuring they are evenly spaced and not touching each other.

Step 5

Brush a little olive oil over the top of the chicken pieces to help them crisp slightly as they bake.

Step 6

Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). The cooking time may vary slightly depending on your oven and the thickness of the chicken breasts.

Step 7

Once done, remove the chicken from the oven and let it rest for a few minutes before garnishing with fresh chopped cilantro.

Step 8

Serve the heart-healthy chicken tandoori with a side of whole-grain rice or a fresh green salad for a complete and balanced meal.

Nutrition Facts

Serving size	(799.2g)

Amount per serving	% Daily Value*
Calories	1108.9

Total Fat 35.3g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 408.5mg	0%
Sodium 1759.1mg	0%
Total Carbohydrate 28.2g	0%
Dietary Fiber 3.3g	0%
Total Sugars 18.5g
Protein 161.2g	0%

Vitamin D 127.0IU	0%
Calcium 564.9mg	0%
Iron 6.8mg	0%
Potassium 895.5mg	0%

*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.

Source of Calories

Fat: 29.5%

Protein: 60.0%

Carbs: 10.5%