Tandoori Chicken With Cucumber Raita
Tandoori Chicken with Cucumber Raita is a protein-rich and flavorful option for individuals following an Indian weight loss diet:
Chicken provides lean protein.
Cucumber raita offers a refreshing and cooling accompaniment.
Tandoori spices add depth and aroma to the chicken.
INGREDIENTS
For the Tandoori Chicken:
- 4 chicken drumsticks or bone-in chicken pieces
- 1/2 cup plain Greek yogurt
- 2 tablespoons tandoori masala spice mix
- 1 tablespoon lemon juice
- 1 teaspoon grated ginger
- 1 teaspoon minced garlic
- Salt to taste
- Olive oil for brushing
For the Cucumber Raita:
- 1 cup plain Greek yogurt
- 1 small cucumber, grated and squeezed to remove excess water
- 1/4 teaspoon cumin powder
- 1/4 teaspoon ground coriander
- Salt and pepper to taste
- Fresh mint leaves for garnish
INSTRUCTIONS
For the Tandoori Chicken:
In a bowl, combine the plain Greek yogurt, tandoori masala spice mix, lemon juice, grated ginger, minced garlic, and salt.
Make shallow cuts on the chicken pieces to allow the marinade to penetrate.
Place the chicken pieces in the marinade, making sure they are well coated. Cover and marinate in the refrigerator for at least 1-2 hours (preferably longer for better flavor).
Preheat the grill or grill pan over medium-high heat.
Brush the grill grates with olive oil to prevent sticking.
Place the marinated chicken pieces on the grill and cook for about 20-25 minutes, turning occasionally, until the chicken is cooked through and has a charred and smoky flavor.
For the Cucumber Raita:
In a bowl, combine the plain Greek yogurt, grated cucumber, cumin powder, ground coriander, salt, and pepper.
Mix well to combine all the ingredients.
Refrigerate the raita for at least 30 minutes before serving to allow the flavors to meld.
To Serve:
Arrange the grilled tandoori chicken on a serving platter.
Garnish with fresh mint leaves.
Serve the Tandoori Chicken with Cucumber Raita immediately as a flavorful and protein-packed meal.
TIPS
Adjust the level of spiciness in the tandoori marinade according to your preference.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy this classic Indian dish as a satisfying lunch or dinner option.
As always, consult with a nutritionist or healthcare professional for personalized advice and guidance on your weight loss journey, especially if you have specific dietary restrictions or health concerns.
NUTRITION VALUE
- Calories: 300-350 kcal
- Protein: 30-35g
- Carbohydrates: 10-15g
- Fat: 15-18g
- Fiber: 2-4g
