Heart-Healthy Tikka Chicken

Elevate your dinner table with this Heart-Healthy Tikka Chicken, a flavorful twist on the classic Indian-inspired dish, reimagined with your wellness in mind. Tender, bite-sized pieces of boneless, skinless chicken breasts are marinated in a zesty blend of low-fat yogurt, lemon juice, and warm spices like cumin, coriander, turmeric, and garam masala, ensuring bold flavors without sacrificing nutrition. Oven-roasted or grilled to perfection, this chicken is lightly brushed with heart-friendly olive oil for a golden, charred finish. Garnished with fresh cilantro and paired with crisp cucumber slices or a side salad, this quick-to-make, low-fat recipe offers a wholesome, protein-packed meal that’s as satisfying as it is nourishing. Perfect for weeknight dinners or meal prep, this dish caters to both your heart health and your taste buds!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 600 grams Boneless, skinless chicken breasts
• 120 grams Low-fat plain yogurt
• 2 tablespoons Lemon juice
• 4 cloves Garlic, minced
• 1 tablespoon Ginger, grated
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Smoked paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 1 teaspoon Olive oil
• 2 tablespoons Fresh cilantro, chopped (for garnish)
• 1 serving Sliced cucumbers or a side salad (optional)

Directions

Step 1

1. In a large mixing bowl, combine the low-fat yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, turmeric powder, smoked paprika, garam masala, ground black pepper, and salt to create a marinade.

Step 2

2. Cut the chicken breasts into bite-sized pieces and add them to the marinade. Mix until all the chicken is evenly coated, cover, and refrigerate for at least 1 hour (or up to 8 hours for more flavor).

Step 3

3. Preheat your oven to 200°C (400°F) or your grill to medium-high heat.

Step 4

4. If using wooden skewers, soak them in water for 20 minutes to prevent burning. Thread the marinated chicken pieces onto the skewers, or alternatively, arrange the chicken pieces on a baking tray lined with parchment paper.

Step 5

5. Brush the chicken lightly with olive oil to enhance browning and place skewers or tray in the preheated oven or on the grill.

Step 6

6. Cook the chicken for approximately 20-25 minutes, turning occasionally, until fully cooked and lightly charred. The internal temperature of the chicken should reach 74°C (165°F).

Step 7

7. Remove the chicken from the oven or grill and let rest for 5 minutes before serving.

Step 8

8. Garnish with freshly chopped cilantro and serve alongside sliced cucumbers or a light side salad for a complete, heart-healthy meal.

Nutrition Facts

Serving size	898.6 grams (898.6g)

Amount per serving	% Daily Value*
Calories	1274

Total Fat 39.40g	51%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 1.30g
Cholesterol 517mg	172%
Sodium 1731mg	75%
Total Carbohydrate 25.70g	9%
Dietary Fiber 4.30g	15%
Total Sugars 11.50g
Protein 195.60g	391%

Vitamin D 68IU	341%
Calcium 389mg	30%
Iron 11mg	62%
Potassium 2291mg	49%

*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: 28.6%

Protein: 63.1%

Carbs: 8.3%