Baked Tandoori Chicken Thighs with Mixed Greens
Baked Tandoori Chicken Thighs with Mixed Greens is a balanced and flavorful Indian dish suitable for weight loss. The baked chicken provides protein, and the mixed greens offer fiber and nutrients.
INGREDIENTS
For the Baked Tandoori Chicken Thighs:
- 4 bone-in, skinless chicken thighs
- 1/2 cup plain yogurt
- 2 tablespoons tandoori masala powder
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon red chili powder (adjust to taste)
- Salt to taste
For the Mixed Greens Salad:
- Mixed salad greens (lettuce, spinach, arugula, etc.)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red onion, thinly sliced
- Bell peppers, sliced
- Dressing of your choice (such as lemon vinaigrette)
INSTRUCTIONS
For the Baked Tandoori Chicken Thighs:
In a bowl, mix together plain yogurt, tandoori masala powder, lemon juice, olive oil, ginger paste, garlic paste, ground cumin, ground coriander, turmeric powder, red chili powder, and salt to make the marinade.
Make a few shallow cuts on each chicken thigh to allow the marinade to penetrate. Coat the chicken thighs with the marinade, making sure they are well-covered. Marinate for at least 2 hours, or overnight, in the refrigerator.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Place the marinated chicken thighs on the baking sheet. Bake in the preheated oven for about 25-30 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
For the Mixed Greens Salad:
In a bowl, combine the mixed salad greens, halved cherry tomatoes, cucumber slices, thinly sliced red onion, and sliced bell peppers.
Drizzle the salad with your favorite dressing and toss to coat.
Serve:
Arrange the baked tandoori chicken thighs on a serving plate.
Serve the chicken thighs alongside the mixed greens salad.
TIPS
- Use bone-in, skinless chicken thighs for better flavor.
- Control the amount of oil used in the marinade.
- Customize the salad with your favorite vegetables.
- Opt for a light dressing to keep the salad nutritious.
- Be mindful of portion sizes for balanced calorie intake.
- Enhance the marinade with spices and herbs.
- Incorporate regular physical activity to support weight loss goals.
NUTRITION VALUE
Baked Tandoori Chicken Thighs
- Calories: 250 kcal
- Protein: 20g
- Carbohydrates: 4g
- Fat: 17g
- Fiber: 1g
Mixed Greens SaladÂ
- Calories: Varies based on ingredients and dressing
- Protein: Varies
- Carbohydrates: Varies
- Fat: Varies
- Fiber: Varies
