TANDOORI CHICKEN SALAD WITH MIXED GREENS
5/5
Tandoori Chicken Salad with Mixed Greens is a nutritious and flavorful dish that combines the succulent flavors of tandoori-spiced chicken with fresh and vibrant salad greens. The tandoori chicken adds a smoky and aromatic taste to the salad, while the mixed greens, cucumber, carrot, bell pepper, and red onion provide a refreshing crunch. The dressing enhances the flavors and ties the salad together. This salad is rich in protein and low in carbohydrates, making it suitable for an Indian weight loss diet.
INGREDIENTS
For the Tandoori Chicken:
- 500 grams of boneless chicken breast
- 1/4 cup plain yogurt
- 2 tablespoons tandoori masala powder
- 1 tablespoon lemon juice
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- Salt to taste
For the Salad:
- Mixed salad greens (lettuce, spinach, arugula, etc.)
- 1 cucumber, sliced
- 1 carrot, julienned
- 1 bell pepper, sliced
- 1 small red onion, thinly sliced
- Fresh coriander leaves for garnishing
For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- Salt and pepper to taste
INSTRUCTIONS
Prepare the Tandoori Chicken:
- In a bowl, mix together yogurt, tandoori masala powder, lemon juice, ginger paste, garlic paste, and salt to make a marinade.
- Cut the chicken breast into bite-sized pieces and add them to the marinade. Coat the chicken pieces well with the marinade. Let it marinate for at least 30 minutes or overnight in the refrigerator for better flavor.
Cook the Tandoori Chicken:
- Preheat the oven to 200°C (400°F).
- Thread the marinated chicken pieces onto skewers and place them on a baking tray lined with parchment paper.
- Bake the chicken in the preheated oven for 20-25 minutes or until cooked through and slightly charred.
- Once cooked, remove the chicken from the skewers and set aside.
Assemble the Salad:
- In a large bowl, combine the mixed salad greens, cucumber slices, carrot juliennes, bell pepper slices, and red onion slices. Toss them gently to mix well.
- Add the cooked tandoori chicken pieces to the salad.
Prepare the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper to make the dressing.
Serve:
- Drizzle the dressing over the salad and toss gently to coat all the ingredients.
- Garnish with fresh coriander leaves.
TIPS
- Adjust the amount of tandoori masala powder and spices according to your taste preferences for mild or spicy flavors.
- If you don’t have access to an oven, you can cook the marinated chicken on a stovetop grill pan or barbecue grill.
- Feel free to add other vegetables of your choice to the salad, such as cherry tomatoes, radishes, or avocado.
- To make it a complete meal, you can add some cooked quinoa or brown rice to the salad for added fiber and sustained energy.
- Customize the dressing by adding a dash of mint leaves, chopped green chilies, or Greek yogurt for a tangy twist.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal
- Protein: 30-35 grams
- Carbohydrates: 10-12 grams
- Fat: 15-18 grams
- Fiber: 3-5 grams
