Indian & South Asian · Lunch · Dinner
Tandoori Chicken Salad
Spiced, yogurt-marinated chicken grilled until smoky and charred, sliced over crisp romaine, cucumber and tomatoes, and finished with a cooling mint raita.
- Prep
- 50 min
- Cook
- 20 min
- Total
- 70 min
- Serves
- 4
Calories come from: Carbs 25% · Fat 26% · Protein 49%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 600 g (about 3 small breasts)chicken breast, skinless
- 1 2/3 cups400 gplain low-fat yogurt
- 3 tbsp45 glemon juice
- 4 cloves12 ggarlic, grated
- 2.5 cm piece (1 tbsp grated)10 gfresh ginger, grated
- 2 tspgaram masala
- 2 tspground cumin
- 1 tbsp7 gpaprika (or Kashmiri chilli powder)
- 1/2 tspground turmeric
- 1/2 tspcayenne pepper (optional)
- 1 tsp6 gsalt
- 1 tbsp14 gcanola oil
- 1 large300 gcucumber
- 1/2 cup10 gfresh mint leaves, chopped
- 2 hearts300 gromaine lettuce, chopped
- 1 1/2 cups250 gcherry tomatoes, halved
- 1/2 medium80 gred onion, thinly sliced
- 1/4 cupfresh coriander (cilantro) leaves (optional)
Steps
- 1
Cut a few shallow slashes into each chicken breast so the marinade can soak in.
- 2
In a bowl, mix 150 g of the yogurt with 2 tbsp lemon juice, the garlic, ginger, garam masala, 1 1/2 tsp cumin, paprika, turmeric, cayenne, 3/4 tsp salt and half the oil.
- 3
Coat the chicken in the marinade, cover and refrigerate for at least 30 minutes (or up to overnight).
- 4
For the raita, grate one third of the cucumber and squeeze out the excess liquid.
- 5
Stir the grated cucumber, mint, remaining 1/2 tsp cumin and 1/4 tsp salt into the remaining 250 g yogurt; chill until serving.
- 6
Slice the rest of the cucumber for the salad.
- 7
Heat a grill pan, barbecue or oven grill to medium-high and brush the grates or pan with the remaining oil.
- 8
Grill the chicken for 6-7 minutes per side, letting the edges char, until the thickest part reaches 74 °C / 165 °F.
- 9
Rest the chicken for 5 minutes, then slice it.
- 10
Toss the romaine, sliced cucumber, tomatoes and red onion with the remaining 1 tbsp lemon juice.
- 11
Divide the salad among plates, top with the sliced chicken and coriander, and serve with the mint raita spooned over or alongside.
Swaps, storage and make-ahead
Swaps
- For a vegan version, swap the chicken for extra-firm tofu and use an unsweetened plain soy or coconut yogurt for both the marinade and the raita.
- Use chicken thighs instead of breasts for juicier, more forgiving meat that is harder to overcook on the grill.
- Swap the romaine for shredded iceberg or a bagged salad mix if that is easier to find.
- If strictly avoiding gluten, choose a garam masala and spices labelled gluten-free, since some blends may contain additives or be cross-contaminated.
Storage
Refrigerate the chicken, salad and raita separately in covered containers within 2 hours; the chicken keeps about 3 to 4 days, while the raita and dressed salad are best eaten within a day. Eat the chicken cold or reheat until steaming hot, and do not freeze the raita or salad.
Make ahead
Marinate the chicken in the fridge up to overnight, and make the raita and chop the vegetables up to a day ahead, storing them separately. Dress the salad with lemon juice only just before serving so it stays crisp.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Tandoori Chicken Salad in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: Milk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (511 g) | Per 100 g | |
|---|---|---|
| Calories | 341 kcal | 67 kcal |
| Protein | 42 g | 8.2 g |
| Carbohydrates | 21.4 g | 4.2 g |
| of which sugars | 12.6 g | 2.5 g |
| Fiber | 4.4 g | 0.9 g |
| Fat | 10.1 g | 2 g |
| of which saturated | 2.3 g | 0.5 g |
| Sodium | 736 mg | 144 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
