Mediterranean Diet Malai Chicken

Elevate your dinner menu with Mediterranean Diet Malai Chicken—a luscious fusion of Indian-inspired flavor and Mediterranean principles of healthy eating. This recipe features tender chicken breasts marinated in creamy Greek yogurt, zesty lemon juice, and a vibrant medley of spices like coriander, cumin, and garam masala. The marinade not only infuses the chicken with bold flavors but also keeps it incredibly juicy. Cooked to perfection on a grill or skillet, this dish is finished with a sprinkle of fresh parsley for a burst of herbal freshness. Ready in under an hour (with marinating time optional), this protein-packed, low-carb dish is perfect for weeknight meals or as a show-stopping centerpiece paired with whole-grain pita and a crisp salad. Indulge in this healthy twist on classic Malai Chicken, fitting seamlessly into a balanced Mediterranean diet.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces chicken breasts
• 1 cup Greek yogurt
• 2 tablespoons olive oil
• 4 pieces garlic cloves, minced
• 1 tablespoon ginger, grated
• 2 tablespoons lemon juice
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 1 teaspoon garam masala
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by preparing the marinade. In a large mixing bowl, combine Greek yogurt, olive oil, minced garlic, grated ginger, and lemon juice. Mix thoroughly.

Step 2

Add coriander powder, cumin powder, garam masala, paprika, salt, and black pepper to the yogurt mixture. Stir until all spices are well incorporated.

Step 3

Slice the chicken breasts into medium-sized chunks. Add them to the marinade bowl, ensuring each piece is evenly coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to 8 hours for best results.

Step 4

Preheat your grill or skillet over medium-high heat. If using a grill, lightly grease the grates with olive oil. If using a skillet, add a little olive oil to the pan.

Step 5

Take the marinated chicken out of the refrigerator and allow it to come to room temperature for about 10 minutes.

Step 6

Place the chicken pieces on the grill or skillet. Cook until the chicken is well browned and cooked through, approximately 10-12 minutes each side, depending on the thickness of the pieces.

Step 7

Once cooked, transfer the chicken to a serving dish.

Step 8

Garnish the Malai Chicken with freshly chopped parsley before serving.

Step 9

Enjoy your Mediterranean Diet Malai Chicken with a side of whole-grain pita bread and a fresh salad for a complete meal.

Nutrition Facts

Serving size	1036 grams (1036.0g)

Amount per serving	% Daily Value*
Calories	1612

Total Fat 55.70g	71%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 2.70g
Cholesterol 580mg	193%
Sodium 2966mg	129%
Total Carbohydrate 22.30g	8%
Dietary Fiber 3.70g	13%
Total Sugars 7.70g
Protein 232.20g	464%

Vitamin D 0IU	0%
Calcium 336mg	26%
Iron 10mg	56%
Potassium 562mg	12%

*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: 33.0%

Protein: 61.1%

Carbs: 5.9%