Best 4 Low Calorie Tandoori Inspired Chicken Recipes

Looking for a flavorful and healthy way to enjoy tandoori-inspired chicken without all the calories? Look no further! This article will guide you through the best recipes for creating a delicious low-calorie tandoori chicken dish that's packed with flavor and sure to satisfy your cravings. From choosing the right ingredients to preparing and cooking your chicken, we'll provide you with all the tips and tricks you need to make a mouthwatering tandoori-style meal that's both nutritious and satisfying. Get ready to tantalize your taste buds and indulge in a guilt-free culinary experience!

Here are our top 4 tried and tested recipes!

CHICKEN TANDOORI RECIPE

Chicken Tandoori Recipe image

This Tandoori Chicken recipe is marinated in a seasoned yogurt marinade, then cooked in a skillet or on the grill until perfectly golden brown. It's an easy Indian dinner that's bursting with flavor, just like the restaurant version! Plus this recipe is high in protein, low carb, and gluten-free.

Provided by Rena

Categories Main Course

Time 25m

Number Of Ingredients 14

Ingredients

1.2 lb chicken breast (cut in half lengthways, or use chicken cutlets)
1/2 cup plain yogurt
1 tbsp lemon juice
1 tbsp onion powder
1 tbsp minced garlic
1 tbsp garam masala
1 tbsp paprika
1 tsp coriander
1 tsp cumin
1/2 tsp ginger
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 tbsp cilantro leaves
COOKED BASMATI RICE (to serve with, as well as extra cilantro and lemon wedges)

Steps:

In a mixing bowl, combine all the marinade ingredients. Whisk until smooth.
Add in the chicken and stir until evenly coated on all sides. Allow the chicken to marinate for at least 1 hour to overnight in the fridge.
Before cooking the chicken, take it out of the fridge and allow it to get to room temp, about 30 min should be enough.
Heat a large heavy-bottom pan or a grill over medium-low heat. Lightly oil with some olive oil to prevent the chicken from sticking.
Cook the chicken for 6 minutes per side, or until cooked through.
Serve over cooked basmati rice with cilantro and lemon wedges if desired. Enjoy!

Nutrition Facts : Calories 200 kcal, Carbohydrate 6 g, Protein 31 g, Fat 5 g, SaturatedFat 2 g, Cholesterol 91 mg, Sodium 467 mg, Fiber 2 g, Sugar 2 g, ServingSize 1 serving

QUICK AND HEALTHY TANDOORI CHICKEN

Quick and Healthy Tandoori Chicken image

This yogurt and curry marinade produces moist, tender chicken that gets charred under broiler.

Provided by Food Network Kitchen

Time 30m

Yield 4

Number Of Ingredients 9

Ingredients

4 boneless skinless chicken breasts (about 1 1/2 pounds total)
2 cups plain low-fat yogurt
2 tablespoons lemon juice
1 tablespoon curry powder
2 teaspoons finely grated fresh ginger
1 clove garlic, finely grated
Kosher salt
2 tablespoons chopped fresh cilantro
Rice and roasted cauliflower, for serving, optional

Steps:

Place the chicken breasts between two pieces of plastic wrap and pound them to just under 1/2 inch thick all over.
Whisk together the yogurt, lemon juice, curry powder, ginger, garlic and 1 teaspoon salt in a medium bowl. Cut 5 shallow diagonal slits on both sides of each chicken breast. Add the breasts to the bowl with the yogurt mixture and toss to coat; let stand at room temperature for 15 minutes.
Preheat the broiler and position a rack 4 inches from the heating element. Line a baking sheet or skillet with foil.
Remove the chicken from the marinade and discard the marinade. Place the chicken on the baking sheet or in the skillet. Broil the chicken, flipping the chicken halfway through, until it is firm, charred in spots and has no visible pinkness inside, 10 to 12 minutes. Let cool for a few minutes. Sprinkle with the cilantro and serve with rice and roasted cauliflower or your favorite vegetable.

TANDOORI CHICKEN

Tandoori chicken image

This low-fat curried chicken is packed full of flavour. It's quick to cook and the marinade does all the work - who needs takeaways?

Provided by Roopa Gulati

Categories Dinner, Main course

Time 45m

Yield Serves 8

Number Of Ingredients 12

Ingredients

juice 2 lemons
4 tsp paprika
2 red onions, finely chopped
16 skinless chicken thighs
vegetable oil, for brushing
300ml Greek yogurt
large piece ginger, grated
4 garlic cloves, crushed
¾ tsp garam masala
¾ tsp ground cumin
½ tsp chilli powder
¼ tsp turmeric

Steps:

Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.
Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.
Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.

Nutrition Facts : Calories 171 calories, Fat 7 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 4 grams carbohydrates, Sugar 2 grams sugar, Protein 24 grams protein, Sodium 0.29 milligram of sodium

LOW CALORIE TANDOORI INSPIRED CHICKEN

Low Calorie Tandoori Inspired Chicken image

Make and share this Low Calorie Tandoori Inspired Chicken recipe from Food.com.

Provided by LikesItHot

Categories Chicken Breast

Time 21m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

12 ounces boneless skinless chicken breasts, trimmed of all fat
4 medium cucumbers
3 cups low-fat plain kefir or 3 cups nonfat yogurt
2 garlic cloves, minced
1 tablespoon ground ginger
1 tablespoon paprika
1 tablespoon cumin powder
1 teaspoon ground cayenne pepper
1/8 cup lemon juice
salt and pepper

Steps:

Add the garlic, lemon juice, ground pepper, paprika, cumin and ginger to the kefir/yogurt, stir until well mixed.
Separate 1/2 to 1 cup from the mix. Save the rest to use for topping when finished cooking. Marinate the chicken in the refrigerator for at least 1 hour. Make sure to turn to coat all sides evenly.
Grill: Until cooked, juices will run clear.
Oven: Preheat to 425 degrees, cook until finished, about 20 minutes.
Serve over sliced cucumbers, use remaining kefir/yogurt mix to drizzle over the chicken and cucumbers.

Tips:

Use yogurt and spices: Yogurt is a key ingredient in tandoori chicken, as it helps to tenderize the chicken and adds a creamy, tangy flavor. Be sure to use plain yogurt, as sweetened yogurt will not give you the same results.
Don't be afraid to experiment with different spices: Tandoori chicken is a versatile dish that can be customized to your own taste. Feel free to add more or less of any of the spices, or to substitute different spices altogether. Some common spices used in tandoori chicken include cumin, coriander, paprika, and garam masala.
Use a hot oven: Tandoori chicken is traditionally cooked in a tandoor, which is a cylindrical clay oven. If you don't have a tandoor, you can still make tandoori chicken in your regular oven, but you'll need to use a high heat setting. This will help to create a crispy, charred exterior on the chicken.
Serve with your favorite sides: Tandoori chicken is a delicious main course that can be served with a variety of sides. Some popular sides include rice, naan bread, and raita. You can also serve tandoori chicken with a salad or vegetables.

Conclusion:

Tandoori chicken is a flavorful and easy-to-make dish that is perfect for any occasion. With its tender, juicy meat and smoky, charred flavor, tandoori chicken is sure to be a hit with everyone at your table. So next time you're looking for a delicious and unique meal, give tandoori chicken a try.

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