Low Fat Tandoori Chicken

Experience the irresistible flavors of classic Indian cuisine with a healthier twist in this Low Fat Tandoori Chicken recipe. Perfectly seasoned with a medley of bold spices like cumin, coriander, and turmeric, this dish uses tender, boneless chicken breasts marinated in creamy low-fat Greek yogurt and fresh lemon juice for a guilt-free indulgence. Oven-baked to perfection and lightly finished with a crisp olive oil spray, this recipe is ideal for those seeking a lean, flavorful meal without sacrificing authentic tandoori taste. Ready in just 35 minutes of prep and cook time, it’s the perfect choice for a nutritious weeknight dinner or an impressive centerpiece for your next gathering. Garnish with fresh cilantro and lemon wedges, and serve alongside steamed veggies or whole grains for a wholesome, balanced dish.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 1 cup Low-fat plain Greek yogurt
• 2 tablespoons Fresh lemon juice
• 4 cloves Garlic, minced
• 1 tablespoon Ginger, freshly grated
• 2 teaspoons Ground cumin
• 2 teaspoons Paprika
• 2 teaspoons Ground coriander
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Ground cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 spray Olive oil spray
• 2 tablespoons Fresh cilantro (optional, for garnish)
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

Start by cleaning and patting dry the chicken breasts. Using a sharp knife, lightly score the chicken breasts with shallow cuts to allow the marinade to penetrate better.

Step 2

In a large mixing bowl, combine the low-fat Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, paprika, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper. Mix well to create a smooth marinade.

Step 3

Add the chicken breasts to the bowl and coat them thoroughly with the marinade. Be sure the marinade gets into the scored cuts for maximum flavor. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.

Step 4

When ready to cook, preheat your oven to 400°F (200°C) and line a baking sheet with foil or parchment paper. Lightly spray the foil with olive oil to prevent sticking.

Step 5

Place the marinated chicken breasts onto the prepared baking sheet, spacing them evenly. Lightly spray the tops of the chicken with olive oil for a slightly crisp finish.

Step 6

Bake the chicken in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is cooked thoroughly and reaches an internal temperature of 165°F (74°C).

Step 7

Once cooked, remove the chicken from the oven and let it rest for 5 minutes before serving.

Step 8

Garnish with freshly chopped cilantro, if desired, and serve with lemon wedges on the side for an extra tangy kick. Pair with steamed vegetables or a side of brown rice for a complete low-fat meal.

Nutrition Facts

Serving size	(1076.2g)

Amount per serving	% Daily Value*
Calories	1435.0

Total Fat 33.1g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 616.1mg	0%
Sodium 2977.6mg	0%
Total Carbohydrate 33.2g	0%
Dietary Fiber 8.0g	0%
Total Sugars 13.5g
Protein 244.4g	0%

Vitamin D 7.0IU	0%
Calcium 507.2mg	0%
Iron 13.8mg	0%
Potassium 2731.4mg	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: 21.2%

Protein: 69.4%

Carbs: 9.4%