🥘 Healthy Tandoori Chicken Recipe (High-Protein, Low-Fat)
Tandoori chicken is a traditional Indian dish known for its smoky, spiced flavors. By using lean chicken, Greek yogurt, and a grilling method, this recipe keeps it nutrient-rich, low in unhealthy fats, and high in protein, making it perfect for fitness enthusiasts and health-conscious eaters.
🛒 Ingredients (Serves 4)
Main Ingredients
✅ 500g Chicken Breast/Thighs (boneless & skinless for a leaner option)
✅ 1 Cup Low-Fat Greek Yogurt (high in protein & probiotics)
✅ 1 Tbsp Lemon Juice (rich in vitamin C, enhances flavor)
✅ 1 Tbsp Ginger-Garlic Paste (aids digestion & boosts immunity)
Spices & Seasonings
✅ 1 Tsp Turmeric Powder (powerful anti-inflammatory)
✅ 1 Tsp Red Chili Powder (optional, boosts metabolism)
✅ 1 Tsp Garam Masala (warm aromatic Indian spice mix)
✅ 1 Tsp Cumin Powder (aids digestion)
✅ 1 Tsp Coriander Powder (rich in antioxidants)
✅ ½ Tsp Black Pepper (enhances nutrient absorption)
✅ 1 Tsp Salt (use Himalayan salt for minerals)
✅ 1 Tbsp Olive Oil (healthy fats for heart health)
For Garnishing & Serving
✅ Fresh Cilantro & Lemon Wedges (for extra flavor)
✅ Sliced Onions & Cucumber (adds crunch and freshness)
🔥 Cooking Instructions
1️⃣ Marinate the Chicken (Essential for Flavor!)
- In a bowl, mix yogurt, lemon juice, ginger-garlic paste, and all the spices.
- Add the chicken pieces and coat them evenly in the marinade.
- Cover and marinate for at least 4 hours (overnight for deeper flavor).
2️⃣ Cooking Methods (Choose One!)
🔥 Grill Method (Best for Smoky Flavor)
- Preheat the grill to 200°C (400°F).
- Grill the marinated chicken for 15-20 minutes, flipping halfway until fully cooked and slightly charred.
🔥 Oven-Baked Method (Easy & Juicy)
- Preheat the oven to 220°C (425°F).
- Bake the chicken on a lined tray for 25-30 minutes.
- For a crispy texture, broil for 5 more minutes at the end.
🔥 Air Fryer Method (Healthiest & Fastest)
- Preheat the air fryer to 200°C (400°F).
- Cook for 15 minutes, flipping halfway for even cooking.
🍽 How to Serve for a Balanced Meal
✔ Pair with whole wheat roti or brown rice for fiber.
✔ Add a side salad (cucumber, tomatoes, onions) for freshness.
✔ Serve with a mint-yogurt dip for a cooling contrast.
🥦 Nutritional Breakdown (Per Serving)
✅ Calories: ~250 kcal
✅ Protein: ~35g 💪 (Great for muscle building!)
✅ Carbs: ~6g 🌾 (Low-carb friendly)
✅ Fats: ~8g 🥑 (Healthy unsaturated fats)
✅ Fiber: ~2g 🌱 (Aids digestion)
✅ Vitamins & Minerals:
- Vitamin C (Lemon & spices boost immunity)
- Iron (Chicken & spices improve blood circulation)
- Calcium (Greek yogurt strengthens bones)
💡 Pro Tips for the Best Tandoori Chicken
✔ Use hung curd or Greek yogurt – This keeps the marinade thick and coats the chicken well.
✔ Marinate overnight – The longer, the better for juicy, flavorful chicken.
✔ Skewer the chicken – Helps cook evenly and gives an authentic tandoori effect.
✔ For a smoky flavor – Place a hot charcoal piece in a bowl inside the marinated chicken, drizzle oil over it, and cover for 5 minutes.