Low Fat Chicken Tikka Sandwich

Satisfy your midday cravings with this Low Fat Chicken Tikka Sandwich – a healthy twist on a classic Indian favorite, perfect for guilt-free indulgence! Tender, spiced chicken tikka marinated in a flavorful blend of low-fat yogurt, aromatic spices, and tangy lemon is paired with crisp cucumber, juicy tomato, and zesty red onion slices. All this goodness is tucked between toasted whole wheat bread and elevated with a refreshing yogurt mint chutney for a burst of herbaceous flavor in every bite. Quick to make and packed with protein, this low-fat sandwich is a wholesome choice for lunch or a light dinner, ideal for those seeking a tasty yet nutritious meal.

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 2

Ingredients

• 300 grams boneless, skinless chicken breast
• 150 grams low-fat plain yogurt
• 1 teaspoon garlic paste
• 1 teaspoon ginger paste
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• 0.5 teaspoon cumin powder
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 4 slices whole wheat bread
• 1 small cucumber
• 1 small tomato
• 1 small red onion
• 20 grams fresh mint leaves
• 20 grams fresh coriander leaves
• 1 small green chili
• 100 grams low-fat yogurt (for chutney)

Directions

Step 1

Cut the chicken breast into small cubes and set aside.

Step 2

In a bowl, combine 150 grams of low-fat yogurt, garlic paste, ginger paste, red chili powder, garam masala, cumin powder, lemon juice, and salt. Mix well to form a marinade.

Step 3

Add the chicken cubes to the marinade and coat them thoroughly. Cover and refrigerate for at least 20 minutes to allow flavors to meld.

Step 4

While the chicken is marinating, prepare the yogurt mint chutney. Blend the mint leaves, coriander leaves, green chili, and 100 grams of low-fat yogurt until smooth. Adjust salt and set aside.

Step 5

Slice the cucumber, tomato, and red onion into thin rounds.

Step 6

Preheat a non-stick pan over medium heat. Remove the chicken from the marinade and cook on the pan until fully cooked, about 6-8 minutes, turning occasionally.

Step 7

Toast the whole wheat bread slices lightly.

Step 8

Assemble the sandwich by spreading a layer of the yogurt mint chutney on one slice of bread. Layer with cooked chicken tikka, cucumber, tomato, and onion slices.

Step 9

Top with another slice of bread. Repeat with the remaining ingredients to make the second sandwich.

Step 10

Cut each sandwich in half and serve immediately.

Nutrition Facts

Serving size	(1062.6g)

Amount per serving	% Daily Value*
Calories	1137.0

Total Fat 20.9g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 2.1g
Cholesterol 268.6mg	0%
Sodium 3342.6mg	0%
Total Carbohydrate 108.4g	0%
Dietary Fiber 15.3g	0%
Total Sugars 39.4g
Protein 127.7g	0%

Vitamin D 142.8IU	0%
Calcium 866.7mg	0%
Iron 12.0mg	0%
Potassium 2656.3mg	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: 16.6%

Protein: 45.1%

Carbs: 38.3%