Low Fat Chicken Tandoori

Discover a healthier take on a classic with this Low Fat Chicken Tandoori recipe, bursting with vibrant spices and rich flavors while staying guilt-free. Made with boneless, skinless chicken breasts and a creamy marinade of low-fat yogurt, lemon juice, and a blend of traditional Indian spices like cumin, turmeric, garam masala, and smoked paprika, this dish packs a punch without the added calories. The marination process ensures the chicken stays tender and flavorful, while oven baking keeps it light yet satisfying. Perfectly seasoned and garnished with fresh cilantro, this low-fat tandoori chicken is an easy, protein-packed meal that’s delicious served with roasted vegetables or a crisp side salad. Ready in under an hour (with a little prep ahead), it’s an ideal choice for healthy weeknight dinners or any time you’re craving something bold and aromatic!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 200 grams low-fat plain yogurt
• 2 tablespoons lemon juice
• 4 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon coriander powder
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1 teaspoon smoked paprika
• 2 tablespoons fresh cilantro, chopped
• 1 as needed oil spray

Directions

Step 1

In a large mixing bowl, combine the low-fat plain yogurt, lemon juice, minced garlic, grated ginger, ground cumin, coriander powder, turmeric powder, garam masala, chili powder, smoked paprika, and salt. Mix well to create a smooth marinade.

Step 2

Cut shallow slits into each piece of the chicken breast. This helps the marinade penetrate and flavor the chicken thoroughly.

Step 3

Place the chicken breasts into the marinade bowl and coat them evenly. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.

Step 4

Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and lightly spray with oil.

Step 5

Place the marinated chicken breasts onto the prepared baking sheet. Spray the tops lightly with oil to ensure a moist cook.

Step 6

Bake in the preheated oven for 25-30 minutes, or until the internal temperature of the chicken reads 165°F (75°C) on a meat thermometer.

Step 7

Once cooked, remove the chicken from the oven and let it sit for a few minutes. Garnish with freshly chopped cilantro before serving.

Step 8

Serve the Low Fat Chicken Tandoori with a side of grilled vegetables or a fresh salad for a complete and healthy meal.

Nutrition Facts

Serving size	(967.6g)

Amount per serving	% Daily Value*
Calories	1359.4

Total Fat 30.8g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 603.0mg	0%
Sodium 3088.1mg	0%
Total Carbohydrate 29.7g	0%
Dietary Fiber 4.8g	0%
Total Sugars 15.5g
Protein 228.9g	0%

Vitamin D 110.6IU	0%
Calcium 525.0mg	0%
Iron 12.4mg	0%
Potassium 2610.2mg	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: 21.1%

Protein: 69.8%

Carbs: 9.1%