Low Calorie Tandoori Inspired Chicken

Indulge in the rich, smoky flavors of this *Low Calorie Tandoori Inspired Chicken*—a guilt-free take on the traditional Indian classic. Tender, boneless chicken breasts are marinated in a vibrant blend of non-fat Greek yogurt, zesty lemon juice, and a medley of aromatic spices like garam masala, cumin, and paprika, ensuring a burst of flavor in every bite. This recipe is perfect for health-conscious food lovers, as it skips heavy oils and creams without compromising on taste. Cooked to perfection on the grill or baked for a charred finish, this high-protein dish pairs beautifully with a crisp salad or a refreshing cucumber raita. Ready in under an hour (minus marinating time) and ideal for family dinners or meal prep, this low-calorie tandoori chicken is the perfect way to enjoy bold, spiced flavors while staying on track with your healthy eating goals.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Boneless skinless chicken breasts
• 120 grams Non-fat plain Greek yogurt
• 2 tablespoons Lemon juice
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.25 teaspoon Cayenne pepper (optional for spice)
• 1 teaspoon Salt
• 1 teaspoon Olive oil (for greasing the grill or tray)
• 10 grams Fresh cilantro (for garnish)

Directions

Step 1

Clean and trim the chicken breasts, then cut them into bite-sized pieces or leave them whole as per your preference.

Step 2

In a large mixing bowl, combine Greek yogurt, lemon juice, minced garlic, minced ginger, paprika, ground cumin, ground coriander, turmeric powder, garam masala, cayenne pepper (if using), and salt.

Step 3

Mix the marinade thoroughly and coat the chicken pieces evenly with the mixture. Cover the bowl and let the chicken marinate in the refrigerator for at least 2 hours, preferably overnight for maximum flavor.

Step 4

Preheat your grill or oven to 200°C (400°F). If using an oven, line a baking tray with aluminum foil and lightly grease it with olive oil.

Step 5

Remove the chicken from the refrigerator and thread the pieces onto skewers if grilling, or arrange them evenly on the prepared baking tray if baking.

Step 6

If grilling, place the skewers on the grill and cook for about 10-12 minutes on each side, or until the chicken is fully cooked and slightly charred. If baking, place the tray in the oven and bake for 20-25 minutes, flipping the pieces halfway through for even cooking.

Step 7

Once cooked, remove the chicken from the grill or oven. Let it rest for a few minutes.

Step 8

Garnish with freshly chopped cilantro and serve with a side of salad, cucumber raita, or lemon wedges for extra flavor.

Nutrition Facts

Serving size	(698.8g)

Amount per serving	% Daily Value*
Calories	996.4

Total Fat 24.3g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 429.8mg	0%
Sodium 2793.8mg	0%
Total Carbohydrate 17.9g	0%
Dietary Fiber 4.3g	0%
Total Sugars 5.1g
Protein 169.7g	0%

Vitamin D 25IU	0%
Calcium 270.8mg	0%
Iron 9.7mg	0%
Potassium 1604.9mg	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: 22.6%

Protein: 70.0%

Carbs: 7.4%