Tandoori Chicken Salad

Tandoori Chicken Salad

This salad has a wonderful balance of flavours coming from ginger, garlic, fetta, capsicum,onion, lime and natural yoghurt.

CAL P/SERVE
370
kJ P/SERVE
1550
FAT P/SERVE
9.2g
CARBS P/SERVE
7.4g
PROTEIN P/SERVE
62.0g
SUGAR P/SERVE
6.0g
SODIUM P/SERVE
384g
FAT
%
2.2%
ENERGY RDI%
17.8%

This low fat Tandoori Chicken Salad recipe is very tasty as well as being highly nutritious. It is also very versatile and can be enjoyed for lunch or dinner and served as a warm salad or cold salad.

Ingredients

Tandoori Chicken

  • 2 small chicken breasts, skin off
  • ½ cup Low fat natural Yoghurt
  • 2 tbls tandoori paste, we used pataks brand
  • 1 teaspoon crushed garlic
  • 1teaspoon crushed ginger
  • Squeeze Lime

Salad

  • 50g Lettuce
  • ¼ red onion finely sliced
  • ½ punnet cherry tomatoes, halved
  • ½ cucumber chopped
  • 20g fetta diced
  • ¼ cup capsicum strips, we used from jar or you can use fresh

Dressing

  • 3 tablespoons Low fat natural Yoghurt
  • 12-15 mint leaves
  • 2 tablespoons grated cucumber
  • Squeeze lime

Method

  1. In a bowl place the tandoori paste with yoghurt, garlic and ginger. 
  2. If the chicken is very thick give it a belt between some cling film with a rolling pin or meat mullet so it is nearly even.  Cut into long lengths and marinate in the tandoori / yoghurt mixture in the fridge.  Make sure all chicken is covered with mixture.  Marinate for at least ½ hour, more if time prevails….you can do this maybe in the morning ready for dinner.
  3. Spray then heat griddle pan or BBQ on high heat, around 5-10 minutes. 
  4. Turn heat to med-high then cook chicken for around 10 minutes.
  5. Whilst chicken is cooking arrange salad on plates. 
  6. Mix the dressing ingredients together.
  7. Once chicken is cooked take off heat and sit on a board.  Squeeze ½ lime onto chicken. You can either slice the chicken and arrange on to salad or place chicken directly on top of salad.
  8. Drizzle yoghurt dressing all over the salad and chicken.

Nutrition Table

Servings: 2 Serving size:405g
Average Serve Average 100g
Energy 1550 kJ 383 kJ
  370 Cal 91 Cal
Protein 62.0 g 15.3 g
Fat, total 9.2 g 2.3 g
- Saturated 3.5 g 0.9 g
Carbohydrate 7.4 g 1.8 g
- Sugars 6.0 g 1.5 g
Sodium 384 mg 95 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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