Tandoori Chicken Recipe with Greek Yogurt Sauce Healthy Indian Food
As promised, I’m going to show you some healthier eating recipes to keep on the health and weight loss series we’re doing. One way is to incorporate dairy products into your diet. I know, just drinking milk can be … blah. And, ice cream really doesn’t count as healthy diary products; as yummy as that would be! Sorry. So, let’s liven up that dairy, shall we? I’m starting with this Tandoori Chicken Recipe with Greek Yogurt Sauce. It’s a super healthy Indian Food. Some International flair coming to the table. Yes, the Tandoori Chicken has quite a ‘kick’ to it. As do many Indian food dishes. But making the Greek Yogurt Sauce has an awesome cooling effect. And, we’re adding more dairy products into our diet in a unique and super tasty way! So, let’s cook up some healthy Indian food! Make some Tandoori Chicken with Greek Yogurt Sauce with me!!
Tandoori Chicken Recipe with Greek Yogurt Sauce
- 4 Boneless, Skinless Chicken Breasts
- 4 Pita or Flatbreads Breads (warm on the grill, I used flat Ciabatta)
- 2 TBSP Onion Powder
- 2 TBSP Garlic Powder
- 2 TBSP Ground Ginger
- 2 TBSP Ground Coriander
- 1 TBSP Ground Cumin
- 1 TBSP Ground Cayenne
- 1 TBSP Ground Turmeric
- 1 TBSP Pepper
- 1 TBSP Kosher Salt
- 4 TBSP Vegetable Oil
- 5 Plum Tomatoes
- 1 Serrano Chile
- 2 TBSP Vegetable Oil (a dab more to put on grill)
- Salt and Pepper
- 1 Small Onion (chopped)
- 3 TBSP Balsamic Vinegar
- Pinch Saffron
- 1 Cup Greek yogurt (I used Fage Yogurt)
- 1/4 Cup Fresh Mint (chopped)
- 1/4 Cup Fresh Cilantro (chopped)
- Salt and Pepper (to taste)
First, let's heat up that grill. More Summer grilling going on! In a medium bowl, combine spices and oil to make a paste. With your fingers, rub a thin layer of the paste onto 1 side of each chicken breast. (Only 1 side! This is seriously enough 'kick!)
Grill for 3-4 minutes on each side. Chicken will be slightly charred and just cooked through. Remove from grill and cut lengthwise into 1/2-inch thick slices.
Brush tomatoes and Serrano with oil. Season with salt and pepper. Grill on all sides until slightly charred. Tomatoes will 'pop' and split open just a bit. This is OK! Remove from the grill and chop.
In medium saucepan, heat oil. Add chopped onion and cook until soft. (not caramelized) Add tomatoes, Serrano, Balsamic vinegar, and saffron. Cook on medium heat until thickened. Season with salt and pepper to taste.
Place all those awesome ingredients in a food processor. (or blender?) Combine until smooth. Season with salt and pepper to taste. Refrigerate until ready to use. This Greek yogurt sauce can be made in advance!
Place pitas (or flatbread) on plate, lay down some of your chicken. Add a few spoonfuls of Tomato Jam. To finish, drizzle with Greek yogurt sauce.
And now, you’ve not only made the best Tandoori Chicken Recipe I’ve come across, you’ve also added more dairy into you diet with that awesome Greek yogurt sauce! See, pretty simple right! Greek yogurt in an of itself is kind of an acquired taste when it comes to dairy products. But blended with those fresh herbs, it’s a whole new thing! Use that in place of mayo on sandwiches. Give it a go at your next Summer BBQ with some fresh veggies as a dipping sauce! Lots of cool ways to use this for a healthier change-up!
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I love the grilled flavor on meats especially chicken. This recipe is a refresher since I have decided to minimize and/or totally remove pork from my diet. Plus the yogurt also is something I have tried to learn eating just recently…thanks for the recipe!
Kelsey Apley says
I personally have never had Indian food, I guess I am afraid it will hurt my tummy as it is pretty sensitive. But your recipe looks so good!
My husband thought the same (about the spice/tummy) he did ok!
Randa @ The Bewitchin' Kitchen says
Oh wow! That looks great.
Crystal @ Simply Being Mommy.com says
That looks really tasty.
Jennifer Wagner says
I would probably love this if it was just plain chicken, yogurt sauce and pita bread. I can’t eat any spices. But it looks good.
That looks so yummy; I love that you grilled even the tomatoes…
Thanks!! I’ve never grilled tomatoes before like that!
Sarah Bailey says
Oh wow that looks amazing <3 I shall definitely have to bookmark it to try another time thank you so much! x
Dawn Lopez says
Uh! We totally love Indian food! That looks fantastic.. thanks for the easy instructions. I’ve never really tried to make it at home.. seemed too complex, this looks do-able!
It was surprisingly easy! And super yummy too!
Chelsea Day says
I have never used greek yogurt for a sauce but this looks amazing. Thanks for sharing, Can’t wait to try it.
I’ve been trying to add more dairy without adding a ton of fat… this was a great swap!
Michelle Kay says
I have never really eaten a lot of indian food but this recipe makes me want to give it a try again. Wow!! I’m really looking forward to making this!
Tesa @ 2 Wired 2 Tired says
This looks really good! I’ve never had Tandoori chicken but would love to try this recipe.
Whoa! My mouth just burns thinking about this, but it is also watering because this looks amazing! This is a great way for someone who is lactose intolerant to add some dairy to their diet as well.
Melissa Lawler says
I love this! Looks delicious.
This recipe is awesome! It’s a fun change from our typical dinners and everyone loved it.
Amber Edwards says
I am a HUGE fan of this type of food. So I’m sitting here just drooling over your pictures. I have to make this!! Maybe for date night, cause we would so not share with the kids. lol.