Last Updated on December 15, 2024 by Arif Chowdhury

If you’re looking for a dish that packs a flavorful punch while also being friendly to your waistline, you’ve come to the right place!

Tandoori-Spiced Chicken with Cucumber Raita is not just a meal; it’s an experience that transports you straight to the vibrant streets of India.

Bursting with spices, this yogurt-marinated chicken is juicy and tender, while the cooling cucumber raita balances everything beautifully. This recipe is perfect for anyone wanting to indulge without the guilt.

Let’s dive into the deliciousness!

The Weight Loss Benefits of Tandoori-Spiced Chicken

Lean Protein Source

At the heart of this dish is chicken, a fantastic lean protein. Protein is essential for weight loss as it helps build and repair tissues, and keeps you feeling full longer.

In fact, a study published in the American Journal of Clinical Nutrition found that higher protein intake can increase feelings of fullness and reduce overall calorie consumption.

Chicken breast contains about 165 calories per 100 grams, making it an ideal choice for a weight-loss-friendly diet.

The Power of Yogurt

The chicken in this recipe is marinated in yogurt, which not only tenderizes the meat but also adds a dose of probiotics.

Probiotics are beneficial bacteria that support gut health, which is linked to effective weight management. Research indicates that a healthy gut microbiome can influence your metabolism and appetite regulation.

A Symphony of Spices

The tandoori spices not only add flavor but also come with their own health benefits. For example, turmeric, a common ingredient in tandoori mixes, has anti-inflammatory properties and may aid in weight loss.

A study published in the Journal of Nutritional Biochemistry showed that curcumin, the active compound in turmeric, can help reduce fat tissue growth.

Cooling Cucumber Raita

Cucumber raita is the perfect companion to the spicy chicken. Cucumbers are low in calories—about 16 calories per 100 grams—and high in water content, which helps keep you hydrated and satisfied.

The yogurt in the raita further contributes to the protein intake and adds a refreshing contrast to the spiciness of the tandoori chicken.

Ingredients for Tandoori-Spiced Chicken with Cucumber Raita

For the Tandoori Chicken:

• 4 boneless, skinless chicken breasts (about 600g)
• 1 cup plain yogurt (preferably Greek yogurt for added protein)
• 2 tablespoons tandoori spice mix (store-bought or homemade)
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• Salt to taste

For the Cucumber Raita:

• 1 cup plain yogurt (Greek or regular)
• 1 medium cucumber, grated or finely diced
• 1 tablespoon fresh mint, chopped (or 1 teaspoon dried mint)
• 1 tablespoon lemon juice
• Salt to taste

Optional Garnish:

• Fresh cilantro, chopped
• Lemon wedges

Step-by-Step Instructions

Step 1: Marinate the Chicken

• Prepare the Marinade: In a large bowl, combine the yogurt, tandoori spice mix, lemon juice, minced garlic, grated ginger, and a pinch of salt. Mix until well blended.
• Marinate: Add the chicken breasts to the marinade, ensuring they are fully coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or overnight for maximum flavor.

Step 2: Prepare the Cucumber Raita

• Mix Ingredients: In a separate bowl, combine the yogurt, grated cucumber, chopped mint, lemon juice, and salt. Stir until well combined. Adjust the salt and lemon juice to taste.
• Chill: Cover the raita and refrigerate until ready to serve. This allows the flavors to meld together beautifully.

Step 3: Cook the Chicken

• Preheat the Grill or Oven: If using a grill, preheat it to medium-high heat. If using an oven, preheat to 400°F (200°C).
• Cook the Chicken: Remove the chicken from the marinade and let any excess drip off. Grill or bake the chicken for about 20-25 minutes, turning halfway through, until the chicken reaches an internal temperature of 165°F (75°C).
• Rest the Chicken: Once cooked, remove the chicken from the heat and allow it to rest for about 5 minutes. This helps retain the juices.

Step 4: Serve

• Slice and Plate: Slice the chicken into strips and serve it on a platter.
• Add Raita: Spoon the cucumber raita alongside the chicken or serve it in a small bowl for dipping.
• Garnish: Top with fresh cilantro and serve with lemon wedges for an extra zesty kick.

Tips for a Perfect Dish

• Homemade Tandoori Spice: If you can’t find tandoori spice mix, you can easily make your own by combining equal parts of paprika, cumin, coriander, garlic powder, ginger powder, turmeric, and a pinch of cayenne pepper.
• Grilling Alternatives: If you don’t have a grill, you can cook the chicken in a skillet or bake it in the oven. Just make sure to use a non-stick pan or a bit of olive oil.
• Veggie Variations: Feel free to add some bell peppers or onions to the grill for extra flavor and nutrition. They pair wonderfully with the spices!

Nutritional Insights

• Low-Calorie Yet Filling: This dish is both low in calories and high in protein, making it an excellent choice for those watching their weight. A serving of this chicken with raita can be around 350-400 calories, depending on portion sizes.
• Rich in Vitamins and Minerals: The combination of chicken and cucumbers provides a wealth of vitamins and minerals. For instance, cucumbers are high in vitamin K, which is essential for bone health, while chicken is rich in B vitamins, important for energy metabolism.
• Hydration Benefits: The high water content in cucumbers helps keep you hydrated, especially during hotter months, contributing to overall health and weight management.

Conclusion

Tandoori-Spiced Chicken with Cucumber Raita is more than just a meal; it’s a celebration of flavors, textures, and health.

This dish brings together the warmth of Indian spices and the refreshing coolness of cucumber raita, creating a perfect harmony that’s both satisfying and nutritious. Whether you’re trying to lose weight or simply want to enjoy a wholesome dinner, this recipe fits the bill beautifully.

So, gather your ingredients, and get ready to impress your taste buds with this delightful dish!