Low Sodium Chicken Tikka Sandwich

Elevate your lunch game with this flavorful yet heart-conscious Low Sodium Chicken Tikka Sandwich. This recipe combines tender strips of marinated chicken breast, infused with a medley of aromatic spices like cumin, coriander, and garam masala, all balanced with the creamy tang of Greek yogurt. Cooked to perfection in olive oil, the chicken is paired with crisp lettuce, juicy tomato slices, and refreshing cucumber, all nestled between slices of wholesome whole-grain bread. Perfectly suited for those seeking low-sodium meal options, this recipe delivers bold Indian-inspired flavors without sacrificing health. Ready in under 40 minutes, this sandwich is ideal for a quick, protein-packed lunch or an easy dinner. Garnished with fresh coriander for an extra burst of brightness, it’s a nutritious, vibrant take on the classic chicken sandwich.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 1 piece (about 200g) Boneless, skinless chicken breast
• 0.25 cup Greek yogurt
• 1 tablespoon Fresh lemon juice
• 2 cloves, minced Garlic
• 1 teaspoon, grated Fresh ginger
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper
• 1 tablespoon Olive oil
• 4 slices Whole-grain sandwich bread
• 4 leaves Lettuce leaves
• 1 medium, sliced Tomato
• 0.5 medium, sliced Cucumber
• 2 tablespoons, chopped for garnish Fresh coriander

Directions

Step 1

In a mixing bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, ground coriander, ground cumin, garam masala, paprika, and black pepper. Mix well to create a marinade.

Step 2

Cut the chicken breast into strips about an inch wide, add them to the marinade, and coat thoroughly. Allow the chicken to marinate for at least 30 minutes in the refrigerator.

Step 3

Heat olive oil in a non-stick pan over medium heat. Add the marinated chicken strips and cook for about 7-8 minutes on each side or until the chicken is fully cooked and lightly charred.

Step 4

While the chicken is cooking, prepare the sandwich accompaniments. Wash and pat dry the lettuce leaves, slice the tomato, and slice the cucumber.

Step 5

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

Step 6

To assemble the sandwich, place a lettuce leaf on one slice of whole-grain bread, followed by slices of tomato and cucumber. Top with cooked chicken strips and garnish with chopped fresh coriander.

Step 7

Place another slice of whole-grain bread on top and press gently.

Step 8

Repeat the process to assemble the second sandwich.

Step 9

Cut each sandwich diagonally and serve immediately.

Nutrition Facts

Serving size	(720.9g)

Amount per serving	% Daily Value*
Calories	1041.3

Total Fat 29.2g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 1.5g
Cholesterol 172mg	0%
Sodium 2038.9mg	0%
Total Carbohydrate 104.8g	0%
Dietary Fiber 12.2g	0%
Total Sugars 26.2g
Protein 89.7g	0%

Vitamin D 10IU	0%
Calcium 364.6mg	0%
Iron 11.1mg	0%
Potassium 1418.9mg	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: 25.2%

Protein: 34.5%

Carbs: 40.3%