Get ready to spice things up in your kitchen with these amazing Indian chicken recipes that are bursting with flavor yet light on calories!
Rich in aromatic spices and fresh ingredients, these healthy chicken dishes infuse traditional Indian cooking styles into delightful low-calorie meals.
Whether you’re craving the creamy richness of curry or the smoky goodness of tandoori, there’s something here to tantalize your taste buds. Let’s embark on a flavorful journey that not only satisfies your cravings but also aligns with your healthy eating lifestyle.
1. Low-Calorie Chicken Tikka Masala
Tikka Masala is a classic Indian dish that has won hearts worldwide, and for good reason! This low-calorie version maintains the essence of the original while cutting down on calories.
Marinated in yogurt and spices, the chicken is grilled to perfection, packed with flavor and tenderness. To achieve a deliciously creamy sauce without overwhelming your calorie count, use fresh tomatoes, which creates a rich base. This dish serves beautifully with brown rice or whole grain naan.
Recipe Overview:
– Servings: 4
– Prep Time: 20 mins
– Cook Time: 30 mins
– Total Time: 50 mins
– Estimated Calories: 350 per serving
Nutritional Information:
– Protein: 30g
– Carbohydrates: 45g
– Fat: 10g
Ingredients:
– 500g boneless chicken breast, cubed
– 1 cup low-fat yogurt
– 2 tbsp tikka masala spice mix
– 1 can (400g) chopped tomatoes
– 1 onion, finely chopped
– 2 garlic cloves, minced
– 1-inch ginger, grated
– 1 tbsp olive oil
– Salt to taste
– Fresh cilantro for garnishing
Instructions:
1. Marinate the chicken in yogurt and tikka masala for at least 30 minutes.
2. In a pan, heat olive oil and sauté onions until golden.
3. Add garlic and ginger, cooking for another minute.
4. Pour in the chopped tomatoes and cook until thickened.
5. Add the marinated chicken and cook until fully cooked through.
6. Garnish with fresh cilantro and serve hot.
Tips: Use a non-stick grill pan for grilling the chicken to achieve a smokier flavor and ensure that it cooks evenly!
FAQs: Can I use cauliflower instead of chicken? Absolutely! Cauliflower tikka masala is a fantastic vegetarian alternative.
Curry lovers rejoice! This low-calorie Chicken Tikka Masala is your ticket to flavor without the guilt. Savor every bite and keep your health goals on track!
2. Healthier Tandoori Chicken
Tandoori chicken is a beloved dish that finds a place on every Indian menu, and it’s truly a joy to make at home! This healthier version keeps all the juicy, smoky flavors while being lower in calories.
The key to great tandoori chicken is the marinade, which includes high-quality yogurt like FAGE Total Greek Yogurt, 0% Nonfat, Plain, 32 oz, lemon juice, and an array of spices that tenderize the chicken and infuse it with deliciousness. Using a rich yogurt not only adds creaminess to the marinade but also helps the spices adhere better, enhancing the flavor profile of the dish. Cooking on a grill or in the oven gives it that signature char that’s hard to resist. Pair it with a side salad or whole grain roti for a balanced meal.
Recipe Overview:
– Servings: 4
– Prep Time: 15 mins
– Cook Time: 25 mins
– Total Time: 40 mins
– Estimated Calories: 250 per serving
Nutritional Information:
– Protein: 35g
– Carbohydrates: 5g
– Fat: 8g
Ingredients:
– 4 chicken thighs, skinless
– 1 cup plain yogurt
– 2 tbsp tandoori masala
– Juice of 1 lemon
– 1 tbsp ginger-garlic paste
– Salt to taste
– Fresh coriander for garnish
Instructions:
1. Mix yogurt, tandoori masala, lemon juice, ginger-garlic paste, and salt in a bowl.
2. Coat chicken thighs in the marinade and let sit for at least 1 hour.
3. Preheat your oven or grill to a high temperature.
4. Cook the chicken for 20-25 minutes, turning halfway through for even cooking.
5. Garnish with fresh coriander and serve hot.
Tips: Use an outdoor grill for a more authentic smoky flavor!
FAQs: Can I make this in advance? Yes, marinated chicken can be refrigerated overnight for deeper flavor.
Tandoori chicken is more than a dish; it’s an experience! With its smoky flavor and vibrant spices, you can enjoy a healthier version at home—without sacrificing taste. Grill it up for a meal that’s both delicious and guilt-free!
3. Coconut Curry Chicken
Transport your taste buds to the tropics with this Coconut Curry Chicken! It’s a delightful blend of creamy coconut milk and vibrant spices, delivering a hearty dish that’s also healthy. For the best flavor, consider using 365 by Whole Foods Market, organic unsweetened original coconut milk. This coconut milk adds a luscious texture and a touch of sweetness, perfectly balancing the spices.
This curry is not just easy to make, but it’s also a crowd-pleaser that works wonderfully with quinoa or steamed vegetables. Enjoy the heartwarming flavors in every bite!
Recipe Overview:
– Servings: 4
– Prep Time: 10 mins
– Cook Time: 25 mins
– Total Time: 35 mins
– Estimated Calories: 400 per serving
Nutritional Information:
– Protein: 28g
– Carbohydrates: 30g
– Fat: 19g
Ingredients:
– 600g chicken breast, cubed
– 1 can (400ml) light coconut milk
– 2 tbsp the Spice Way curry powder
– 1 onion, chopped
– 1 red bell pepper, sliced
– 2 garlic cloves, minced
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh basil for garnish
Instructions:
1. In a pan, heat olive oil and sauté onions and garlic until fragrant.
2. Add chicken cubes and cook until browned.
3. Pour in coconut milk and curry powder, stirring to combine.
4. Add bell pepper and simmer for 15 minutes.
5. Season with salt and pepper, garnish with basil, and serve.
Tips: Add spinach or kale for extra nutrients!
FAQs: Can I use other proteins? Yes, shrimp or tofu works great too!
4. Lemon Herb Chicken Skewers
Light, zesty, and oh-so-delicious, these Lemon Herb Chicken Skewers are perfect for grilling season! The fresh lemon juice and herbs create a bright, refreshing flavor that pairs wonderfully with the tender chicken.
These skewers are perfect as a light meal or a tasty appetizer. Serve them with a side of tzatziki or a salad to keep things healthy and light. Easy to make, they offer a packed punch of flavor, and kids love them too!
Recipe Overview:
– Servings: 4
– Prep Time: 15 mins
– Cook Time: 10 mins
– Total Time: 25 mins
– Estimated Calories: 220 per serving
Nutritional Information:
– Protein: 30g
– Carbohydrates: 1g
– Fat: 10g
Ingredients:
– 500g chicken breast, cubed
– 2 lemons, juiced
– 2 tbsp fresh parsley, chopped
– 1 tbsp olive oil
– 1 tbsp garlic powder
– Salt and pepper to taste
– Skewers (soaked if wooden)
Instructions:
1. In a bowl, combine lemon juice, parsley, olive oil, garlic powder, salt, and pepper.
2. Add chicken cubes and marinate for at least 15 minutes.
3. Thread chicken onto skewers.
4. Grill on medium heat for 8-10 minutes, turning occasionally.
5. Serve with your favorite sauce and enjoy!
Tips: Add cherry tomatoes or bell peppers between the chicken pieces for more color and flavor!
FAQs: What if I don’t have a grill? These can be made in the oven on a broiler setting too!
5. Spinach and Chicken Saag
Chicken Saag is a delightful and nutritious dish that combines tender chicken with the goodness of spinach. It’s a rich source of iron and vitamins, making it a healthy choice for your weekly meal prep! The spices give the dish a warm, comforting flavor, while the creamy base balances the nutrients without being heavy. Serve it with whole grain rice or roti for a satisfying meal that feels good and tastes even better!
To make this recipe easier, consider using an Rani Garam Masala Indian 11-Spice Blend. This blend contains a variety of spices that can elevate the flavor of your Chicken Saag, providing the authentic taste you’re looking for without the hassle of measuring multiple spices.
Additionally, a good cooking surface is essential. A non-stick skillet like the CAROTE Nonstick Frying Pan Skillet will make sautéing the onions and browning the chicken much easier. Its non-stick surface ensures that your ingredients cook evenly and cleanly, allowing you to focus on creating a delicious dish.
Recipe Overview:
– Servings: 4
– Prep Time: 15 mins
– Cook Time: 30 mins
– Total Time: 45 mins
– Estimated Calories: 320 per serving
Nutritional Information:
– Protein: 32g
– Carbohydrates: 40g
– Fat: 10g
Ingredients:
– 400g chicken breast, cubed
– 300g fresh spinach
– 1 onion, diced
– 1 tbsp ginger-garlic paste
– 1/2 cup low-fat yogurt
– 1 tbsp garam masala
– 1 tbsp olive oil
– Salt to taste
Instructions:
1. In a pan, heat olive oil and sauté the onion until soft.
2. Add ginger-garlic paste and cook for another minute.
3. Stir in the chicken and cook until browned.
4. Add spinach and garam masala, cooking until spinach wilts.
5. Mix in yogurt, simmer for 5 minutes, and serve hot.
Tips: Use frozen spinach for convenience!
FAQs: Is this dish spicy? You can adjust the spices according to your preference.
6. Quick Curry Chicken Stir-Fry
In a rush but craving Indian flavors? This Quick Curry Chicken Stir-Fry is your answer! With a combination of colorful vegetables and tender chicken, it’s all about quick cooking with big flavors.
This dish is versatile; you can easily swap in your favorite veggies or whatever you have on hand. The curry powder and soy sauce create a delightful fusion of flavors that can be served over brown rice or quinoa for a wholesome dinner in no time.
For the best results, consider using a non-stick skillet like the CAROTE Nonstick Frying Pan. Its PFOA-free, granite surface ensures your chicken doesn’t stick, allowing for perfect browning without the hassle of scrubbing later. This makes it ideal for the quick cooking method of stir-frying, ensuring that your meal is ready in just about 25 minutes.
Recipe Overview:
– Servings: 4
– Prep Time: 10 mins
– Cook Time: 15 mins
– Total Time: 25 mins
– Estimated Calories: 300 per serving
Nutritional Information:
– Protein: 28g
– Carbohydrates: 35g
– Fat: 8g
Ingredients:
– 500g chicken breast, sliced
– 2 cups mixed vegetables (carrots, bell peppers, broccoli)
– 2 tbsp curry powder
– 1 tbsp soy sauce
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a large pan and sauté chicken until browned.
2. Add mixed vegetables and stir-fry for 5-7 minutes.
3. Sprinkle in curry powder and soy sauce, mixing well.
4. Cook for an additional 3-5 minutes.
5. Season with salt and pepper before serving.
Tips: For a spicy kick, add chili flakes!
FAQs: Can I meal prep this dish? Yes, it stores well in the fridge for up to 3 days.
With the right tools like a non-stick skillet, you can whip up delicious meals like this in no time, keeping your weeknight dinners exciting and flavorful.
7. Spiced Chicken and Cauliflower Rice Bowl
This Spiced Chicken and Cauliflower Rice Bowl is perfect for those looking to cut down on carbs while still enjoying a hearty meal. The seasoned chicken combined with fluffy cauliflower rice creates a satisfying and nutritious dish!
The spices permeate the chicken, making it flavorful while the cauliflower rice keeps it light and healthy. Top it with fresh herbs and vegetables to add a pop of color and crunch. This bowl is not just a meal; it’s a celebration of flavor and health!
Recipe Overview:
– Servings: 4
– Prep Time: 10 mins
– Cook Time: 20 mins
– Total Time: 30 mins
– Estimated Calories: 290 per serving
Nutritional Information:
– Protein: 30g
– Carbohydrates: 15g
– Fat: 10g
Ingredients:
– 500g chicken breast, cubed
– 4 cups cauliflower, riced
– 2 tsp cumin
– 1 tsp paprika
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh veggies for topping
Instructions:
1. In a bowl, mix chicken with cumin, paprika, salt, and pepper.
2. Heat olive oil in a skillet and cook the seasoned chicken until done.
3. In a separate pot, sauté cauliflower rice until tender.
4. Assemble the bowl with cauliflower rice at the base, topped with chicken and fresh veggies.
Tips: Add avocado for extra creaminess!
FAQs: Is cauliflower rice really low-carb? Yes, it’s significantly lower in carbs compared to regular rice!
Ditch the carbs without sacrificing flavor! This Spiced Chicken and Cauliflower Rice Bowl is your ticket to a satisfying, healthy meal that celebrates every delicious bite.
8. Chicken & Chickpea Curry
This Chicken & Chickpea Curry is a protein-packed dish that’s hearty and filling without weighing you down. The combination of tender chicken and fiber-rich chickpeas creates a satisfying meal that’s as delicious as it is nutritious.
With a base of tomatoes and spices, this curry is comforting and perfect for any night of the week. Serve with whole grain rice or naan for a complete meal. It’s a delightful twist on traditional chicken curry that everyone will love!
To make this recipe even more flavorful, consider using Amazon Brand – Happy Belly curry powder, which offers a well-balanced blend of spices to elevate your dish. Pair it with Pompeian smooth extra virgin olive oil for sautéing the onions and chicken, adding richness and a healthy dose of polyphenols to your meal. Finally, be sure to include BUSH’S BEST canned chickpeas, which are not only a great source of plant-based protein and fiber but also save you the hassle of soaking and cooking dried beans.
Recipe Overview:
– Servings: 4
– Prep Time: 15 mins
– Cook Time: 30 mins
– Total Time: 45 mins
– Estimated Calories: 380 per serving
Nutritional Information:
– Protein: 35g
– Carbohydrates: 40g
– Fat: 9g
Ingredients:
– 400g chicken breast, cubed
– 1 can (400g) chickpeas, drained
– 1 can (400g) diced tomatoes
– 1 onion, chopped
– 2 tbsp curry powder
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil and sauté onion until soft.
2. Add chicken and cook until browned.
3. Stir in curry powder, then add tomatoes and chickpeas.
4. Cook for 20 minutes, simmering to combine flavors.
5. Season with salt and pepper before serving.
Tips: Serve with a sprinkle of fresh cilantro for added flavor!
FAQs: Can I make this vegan? Yes, substitute chicken with tofu or more chickpeas!
9. Ginger Garlic Chicken Curry
The aroma of Ginger Garlic Chicken Curry fills your kitchen with warmth and comfort. This dish is simple yet packed with bold flavors that shine through. The combination of ginger and garlic not only adds depth to the flavor but also provides various health benefits. For convenience, you can use Zayd Organics ginger garlic paste, which offers a fresh and flavorful base for your curry, saving you time in the kitchen. This recipe uses minimal oil and fresh ingredients to create a lean yet satisfying meal. Pair it with steamed veggies or whole grain rice for a wholesome experience.
Recipe Overview:
– Servings: 4
– Prep Time: 10 mins
– Cook Time: 25 mins
– Total Time: 35 mins
– Estimated Calories: 330 per serving
Nutritional Information:
– Protein: 32g
– Carbohydrates: 18g
– Fat: 10g
Ingredients:
– 500g chicken breast, sliced
– 1 onion, sliced
– 2 tbsp ginger-garlic paste
– 2 tbsp the Spice Way curry powder
– 1 can (400ml) light coconut milk
– Salt and pepper to taste
– Fresh coriander for garnish
Instructions:
1. Heat a pot and sauté onion until soft.
2. Add ginger-garlic paste and cook for 1 minute.
3. Stir in curry powder and chicken, browning the meat.
4. Pour in coconut milk and simmer for 15 minutes.
5. Serve garnished with fresh coriander.
Tips: Adjust the spices to your taste for a customizable dish!
FAQs: Can this be made in advance? Yes, it stores well in the fridge for up to 3 days.
Savor the warmth of Ginger Garlic Chicken Curry – a low-calorie delight that transforms simple ingredients into a flavorful feast! Your taste buds will thank you while your body feels nourished.
10. Spiced Yogurt Chicken Salad
For a refreshing twist, try this Spiced Yogurt Chicken Salad! It’s a smart way to enjoy the flavors of Indian cuisine while keeping it light and healthy.
Tender chicken is mixed with a creamy spiced yogurt dressing, along with crunchy veggies, making every bite satisfying and full of flavor. It’s perfect for lunch or a light dinner and can be served on its own or in a wrap. This recipe is not only quick to prepare but also a great option for meal prep!
To enhance your cooking experience, consider using Spicewalla Masala Indian Spice 3 Pack. This set includes garam masala, madras curry powder, and tandoori masala, providing you with essential flavors for this dish and many others, ensuring your meals are always packed with authentic Indian taste.
Recipe Overview:
– Servings: 4
– Prep Time: 15 mins
– Cook Time: 10 mins
– Total Time: 25 mins
– Estimated Calories: 290 per serving
Nutritional Information:
– Protein: 30g
– Carbohydrates: 15g
– Fat: 10g
Ingredients:
– 400g cooked chicken, shredded
– 1 cup plain yogurt
– 1 cucumber, diced
– 1 carrot, grated
– 1 tsp curry powder
– 1 tbsp Pompeian Smooth Extra Virgin Olive Oil
– Salt to taste
Instructions:
1. In a bowl, combine yogurt, curry powder, olive oil, and salt.
2. Add shredded chicken, cucumber, and carrot, mixing well.
3. Chill for 10 minutes before serving.
4. Enjoy as is or in a wrap with lettuce.
Tips: Add nuts for extra crunch!
If you’re planning to make this dish in advance, a set of meal prep containers is ideal for storing your salad. These containers are reusable, sturdy, and safe for microwave and freezer, making them perfect for keeping your meals fresh and organized.
FAQs: Can this dish be made vegetarian? Absolutely! Substitute chicken with chickpeas or lentils.
Conclusion
Indian spiced chicken recipes offer a fantastic way to enjoy flavorful dishes while maintaining a healthy lifestyle.
With diverse options like curry or tandoori styles, each recipe promises to ignite your taste buds without compromising on health. Experimenting with these dishes will surely lead to exciting meal times that everyone will enjoy. Share your favorites and get cooking!
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Frequently Asked Questions
What are some healthy Indian chicken recipes I can try at home?
If you’re looking for healthy Indian chicken recipes, you have some delicious options! Try the Low-Calorie Chicken Tikka Masala for a classic dish with fewer calories, or go for Healthier Tandoori Chicken that retains all the smoky flavors. Don’t miss out on the Coconut Curry Chicken for a tropical twist, or the Spinach and Chicken Saag for a nutrient-packed meal. Each recipe is designed to be both flavorful and light on calories!
How can I make flavorful chicken marinades for Indian recipes?
Creating flavorful chicken marinades is key to making succulent Indian dishes! Start with yogurt as a base, which tenderizes the chicken and adds creaminess. Add spices like cumin, coriander, turmeric, and garam masala for that authentic Indian flavor. For an extra kick, include garlic and ginger in your marinade. Let the chicken marinate for at least an hour, or overnight for the best results. Your chicken will be bursting with flavor once cooked!
What is the difference between curry chicken recipes and tandoori chicken dishes?
Great question! Curry chicken recipes typically involve cooking chicken in a sauce made with spices, tomatoes, and sometimes coconut milk, which creates a rich and flavorful dish. On the other hand, tandoori chicken dishes are marinated and then cooked in a tandoor (clay oven), giving them a smoky flavor and charred texture. Both styles offer unique tastes and can be made healthy by using low-calorie ingredients. It’s all about your preference!
Can I use chicken recipes from Indian cuisine for meal prep?
Absolutely! Indian chicken recipes are fantastic for meal prep. Dishes like Quick Curry Chicken Stir-Fry and Chicken & Chickpea Curry can be made in bulk and stored for the week. They reheat well and maintain their flavors. Just make sure to store them in airtight containers in the fridge. You can also freeze portions for longer storage. This way, you’ll always have a healthy, flavorful meal ready to go!
Are there any vegetarian alternatives to these Indian chicken recipes?
Definitely! If you’re looking for vegetarian alternatives, you can substitute chicken with tofu, chickpeas, or paneer in many of these recipes. For example, you can make Chickpea Curry or a Vegetable Tikka Masala using the same spices and cooking techniques. These options are just as flavorful and can be enjoyed by everyone, regardless of dietary preferences!
