Heart-Healthy Malai Chicken

Savor the creamy indulgence of "Heart-Healthy Malai Chicken," a guilt-free twist on the classic Indian favorite that's perfect for those seeking flavorful yet nutritious meals. This recipe swaps heavy cream for protein-rich low-fat Greek yogurt, creating a luscious marinade infused with aromatic spices like garam masala, cumin, and coriander. With freshly grated ginger, minced garlic, and a hint of lemon juice, every bite bursts with zesty, bold flavors. The skinless chicken breast is oven-baked to golden perfection, making it a low-fat, high-protein delight that's easy on the heart. Ready in under an hour, this dish pairs beautifully with a crisp green salad or a serving of whole grains for a wholesome, balanced meal. Perfect for clean eating enthusiasts, this recipe guarantees a satisfying dining experience without compromising on health.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams skinless chicken breast
• 180 ml low-fat Greek yogurt
• 4 units garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 unit green chili, finely chopped
• 2 tablespoons fresh coriander, chopped
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Begin by cutting the skinless chicken breast into bite-sized pieces and place them in a bowl.

Step 2

In another bowl, mix together the low-fat Greek yogurt, minced garlic, grated ginger, finely chopped green chili, chopped fresh coriander, lemon juice, olive oil, cumin powder, coriander powder, garam masala, turmeric powder, salt, and black pepper to create the marinade.

Step 3

Pour the marinade over the chicken pieces, ensuring that they are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, and up to 4 hours for deeper flavor.

Step 4

Preheat the oven to 200°C (392°F).

Step 5

Place the marinated chicken pieces on a baking tray lined with parchment paper, making sure they are spread out in a single layer.

Step 6

Bake the chicken in the preheated oven for 20-25 minutes or until the chicken is thoroughly cooked and the edges are slightly golden.

Step 7

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

Step 8

Serve the Heart-Healthy Malai Chicken garnished with additional fresh coriander, alongside a green salad or whole-grain dish for a nutritious meal.

Nutrition Facts

Serving size	777 grams (777.0g)

Amount per serving	% Daily Value*
Calories	1202

Total Fat 37.60g	48%
Saturated Fat 10.20g	51%
Polyunsaturated Fat 1.50g
Cholesterol 433mg	144%
Sodium 2800mg	122%
Total Carbohydrate 36.00g	13%
Dietary Fiber 5.10g	18%
Total Sugars 22.40g
Protein 170.00g	340%

Vitamin D 67IU	335%
Calcium 292mg	22%
Iron 8mg	44%
Potassium 527mg	11%

*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: 29.1%

Protein: 58.5%

Carbs: 12.4%