Heart-Healthy Tandoori Chicken
Elevate your dinner game with this "Heart-Healthy Tandoori Chicken" recipe, a wholesome spin on the classic Indian favorite. Featuring tender, skinless boneless chicken breasts marinated in a zesty blend of non-fat Greek yogurt, lemon juice, ginger, garlic, and an array of warming spices like garam masala, turmeric, and smoked paprika, this recipe is rich in flavor but light on calories. Designed with heart health in mind, it skips the heavy cream and butter without sacrificing taste, resulting in a high-protein, low-fat dish perfect for any balanced diet. Whether oven-baked or grilled to achieve that signature smoky char, this vibrant dish pairs beautifully with steamed vegetables, mixed greens, or whole-grain naan. Easy to prepare, packed with spices, and garnished with fresh cilantro, it’s a delicious way to savor bold flavors while supporting a healthier lifestyle.
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Ingredients
- 4 pieces skinless boneless chicken breasts
- 1 cup non-fat plain Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- 0.5 teaspoon ground cayenne pepper (optional)
- 1 teaspoon garam masala
- 1 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0 as needed olive oil spray
- 2 tablespoons fresh cilantro (for garnish)
Directions
Step 1
Rinse the chicken breasts under cold water and pat them dry with paper towels. Use a sharp knife to make 3-4 shallow slits on each piece to help the marinade penetrate.
Step 2
In a large mixing bowl, whisk together the non-fat Greek yogurt, lemon juice, ginger paste, garlic paste, ground coriander, ground cumin, turmeric powder, paprika, cayenne pepper (if desired), garam masala, smoked paprika, and salt until smooth.
Step 3
Add the chicken breasts to the bowl and coat them thoroughly with the marinade, ensuring the yogurt mixture gets into the slits. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best flavor infusion.
Step 4
Preheat your oven to 400°F (200°C) or prepare a grill to medium-high heat.
Step 5
If using an oven: Place a wire rack on top of a baking sheet lined with foil to catch any drippings. Spray the wire rack lightly with olive oil spray. Arrange the marinated chicken breasts on the rack with some space between them.
Step 6
If using a grill: Lightly spray the grill grates with olive oil spray to prevent sticking. Place the chicken directly on the grates.
Step 7
Bake or grill the chicken for 20-25 minutes, flipping halfway through, until the internal temperature reaches 165°F (75°C) and the chicken has a slight char on the outside.
Step 8
Once cooked, let the chicken rest for 5 minutes. Garnish with freshly chopped cilantro and serve warm. Pair with steamed vegetables, mixed greens, or whole-grain naan for a heart-healthy meal.
Nutrition Facts
| Serving size | (1002.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1375.9 |
| Total Fat 27.6g | 0% |
| Saturated Fat 7.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 601.4mg | 0% |
| Sodium 2115.9mg | 0% |
| Total Carbohydrate 27.7g | 0% |
| Dietary Fiber 6.3g | 0% |
| Total Sugars 9.0g | |
| Protein 243.8g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 430.3mg | 0% |
| Iron 12.3mg | 0% |
| Potassium 2226.7mg | 0% |
Source of Calories