Low Fat Chicken Tandoori Sandwich

Savor the bold, smoky flavors of a Low Fat Chicken Tandoori Sandwich, a healthier twist on an Indian-inspired classic! This recipe features tender slices of juicy chicken breast marinated in a rich blend of non-fat yogurt, tangy lemon juice, and aromatic tandoori spices, then seared to perfection. Layered between wholesome whole grain bread, crisp lettuce, and refreshing slices of cucumber, tomato, and red onion, this sandwich is as nutritious as it is flavorful. A sprinkling of fresh coriander adds a burst of herbaceous brightness, making it the perfect light lunch or dinner option. Ready in just 40 minutes, this recipe delivers maximum taste with minimal fat—ideal for guilt-free indulgence!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 2

Ingredients

• 1 piece (about 200g) boneless, skinless chicken breast
• 125 ml non-fat plain yogurt
• 15 ml lemon juice
• 1 tablespoon tandoori powder
• 2 cloves, minced garlic
• 1 teaspoon, grated ginger
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 slices whole grain sandwich bread
• 0.5 piece, sliced cucumber
• 1 medium, sliced tomato
• 0.5 piece, thinly sliced red onion
• 2 tablespoons, chopped fresh coriander
• 2 leaves lettuce
• 0 as needed olive oil spray

Directions

Step 1

1. In a medium bowl, combine non-fat plain yogurt, lemon juice, tandoori powder, minced garlic, grated ginger, salt, and black pepper to make the marinade.

Step 2

2. Cut the chicken breast into thin slices and add to the marinade. Ensure each piece is well coated. Let it sit for at least 15 minutes.

Step 3

3. Heat a non-stick pan over medium-high heat and lightly spray with olive oil.

Step 4

4. Add marinated chicken slices to the pan and cook for about 5-7 minutes on each side or until fully cooked and slightly charred.

Step 5

5. While the chicken is cooking, prepare the vegetables by slicing cucumber, tomato, red onion, and washing and drying lettuce leaves.

Step 6

6. Once the chicken is cooked, remove it from the pan and let it rest for a minute.

Step 7

7. To assemble the sandwiches, start by layering slices of cooked tandoori chicken on a piece of whole grain bread.

Step 8

8. Add sliced cucumber, tomato, red onion, and a leaf of lettuce on top of the chicken.

Step 9

9. Sprinkle with fresh chopped coriander for added flavor.

Step 10

10. Top with another slice of bread to complete the sandwich.

Step 11

11. Repeat with the remaining ingredients to make the second sandwich. Serve immediately and enjoy your healthy low-fat chicken tandoori sandwich.

Nutrition Facts

Serving size	(835.0g)

Amount per serving	% Daily Value*
Calories	821.2

Total Fat 13.0g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 172.6mg	0%
Sodium 3140.0mg	0%
Total Carbohydrate 90.3g	0%
Dietary Fiber 13.2g	0%
Total Sugars 33.6g
Protein 87.9g	0%

Vitamin D 10IU	0%
Calcium 569.0mg	0%
Iron 8.5mg	0%
Potassium 1663.4mg	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: 14.1%

Protein: 42.4%

Carbs: 43.5%