Mediterranean Diet Chicken Tandoori

Elevate your weeknight dinner with this Mediterranean Diet Chicken Tandoori, a wholesome twist on the vibrant classic. Marinated in a creamy blend of Greek yogurt, fresh lemon juice, and bold spices like cumin, coriander, and turmeric, this dish delivers a perfect balance of flavor and nutrition. Each boneless, skinless chicken breast is oven-baked for a juicy interior with a lightly charred, golden exterior achieved through a final broil. This heart-healthy recipe swaps traditional heavy creams for olive oil and yogurt, making it a guilt-free indulgence. Garnished with fresh cilantro, it pairs beautifully with whole-grain pita or a crisp green salad for a complete, Mediterranean-inspired meal. Ready in just 50 minutes, this recipe is perfect for flavor-conscious food lovers adhering to a balanced lifestyle.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 1 cup Greek yogurt
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• 4 large garlic cloves
• 1 tablespoon fresh ginger
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon ground paprika
• 0.5 teaspoon ground cayenne pepper
• 1 teaspoon salt
• 0.5 cup fresh cilantro

Directions

Step 1

In a large mixing bowl, combine Greek yogurt, lemon juice, and olive oil to form the base of the marinade.

Step 2

Finely mince the garlic cloves and grate the fresh ginger. Add these to the yogurt mixture, stirring well.

Step 3

Mix in the ground cumin, coriander, turmeric, paprika, cayenne pepper, and salt, ensuring all spices are fully incorporated.

Step 4

Rinse and pat dry the chicken breasts. Use a sharp knife to make 3-4 slits on each breast for better marination.

Step 5

Add the chicken breasts to the marinade, turning to coat thoroughly. Cover and refrigerate for at least 2 hours or overnight for enhanced flavor.

Step 6

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it to prevent sticking.

Step 7

Arrange the marinated chicken breasts on the prepared baking sheet. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).

Step 8

During the last 5 minutes of cooking, turn the oven to broil. This step helps achieve a slightly charred exterior typical of traditional tandoori.

Step 9

Remove from the oven and let rest for a few minutes before serving.

Step 10

Garnish with fresh cilantro before serving. Enjoy your Mediterranean Diet Chicken Tandoori with a side of whole grain pita or a fresh green salad.

Nutrition Facts

Serving size	(1054.8g)

Amount per serving	% Daily Value*
Calories	1645.5

Total Fat 56.6g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 599.6mg	0%
Sodium 2975.6mg	0%
Total Carbohydrate 29.1g	0%
Dietary Fiber 5.0g	0%
Total Sugars 7.8g
Protein 235.8g	0%

Vitamin D 7.0IU	0%
Calcium 383.6mg	0%
Iron 13.4mg	0%
Potassium 2477.0mg	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: 32.5%

Protein: 60.1%

Carbs: 7.4%