Not Keto/ Recipes

Easy Low Fat Tandoori Chicken

Quick & Easy Tandoori Chicken

Eating just boiled chicken can get boring really quickly. In general I’ve noticed that low fat diets are often low on flavour as well. People like to keep it simple, boiled chicken and broccoli is a staple. I however have just one life to live and I have no time to eat bad food. So I figured this tandoori chicken would be a great option for me. Full of flavour and spices and low on fat because of minimal use of cooking fat and also using chicken breasts. However to be honest, if you’re a bit more flexible then I’d say get chicken leg/thigh meat and use that instead. Anyway, enjoy!

Make it Keto

Now given that this is a simple chicken recipe it’s pretty much already low carb. In fact if you eat it with some high fat side dishes it’s also Keto. But you can make this recipe even more Keto friendly simply by making a few small changes. Keep in mind that this will also make it more calorie dense. Swap out the breast meat for chicken thigh or drumsticks. If you like chicken wings I actually have a Tandoori chicken wing recipe. You will also want to be more generous with the cooking fat.

Normally I’d say get chicken with skin to make the meat fattier but honestly most Indian chicken dishes do better without the skin. I guess it has to do with getting the marinade to get into the meat and having the skin on is like a barrier to that. Anyway hopefully you enjoy this recipe no matter what diet you are on.

easy low fat tandoori chickenNutrition Info (Per serving)

  • Calories: 225
  • Carbs: 2g
  • Fat: 5g
  • Protein: 52g
  • Fiber: 0g

This recipe makes 4 servings. Get this recipe on myfitnesspal.

easy low fat tandoori chicken
Easy Low Fat Tandoori Chicken
Yum
Votes: 7
Rating: 4.43
You:
Rate this recipe!
An Indian classic
Servings Prep Time
3 servings 5 minutes
Cook Time Passive Time
10 minutes 30 minutes
Servings Prep Time
3 servings 5 minutes
Cook Time Passive Time
10 minutes 30 minutes
easy low fat tandoori chicken
Easy Low Fat Tandoori Chicken
Yum
Votes: 7
Rating: 4.43
You:
Rate this recipe!
An Indian classic
Servings Prep Time
3 servings 5 minutes
Cook Time Passive Time
10 minutes 30 minutes
Servings Prep Time
3 servings 5 minutes
Cook Time Passive Time
10 minutes 30 minutes
Ingredients
Servings: servings
Units:
Instructions
  1. Start by prepping the chicken. Separate the chicken tender from the breast. Then cut off the bottom part of the breast (the thin section) and then slice the fat top part from the center to butterfly it.
  2. In a large bowl mix all the other ingredients and then add the chicken and give it all a good mix. Marinate for at least 1 hour or overnight in the fridge.
  3. Heat a non stick pan on the stove and then fry the chicken in batches. Cook for 3-4 minutes on each side. Breast meat cooks very fast and the longer you cook it the more it will dry out.
  4. Once cooked, serve with some mint and coriander chutney.

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6 Comments

  • Reply
    shradha
    July 18, 2020 at 12:42 pm

    Hi Sahil can we make the same by coating it in butter and using greek- natural yogurt for keto? and yes ofcourse cheese topiing?

    • mm
      Reply
      Sahil Makhija
      July 19, 2020 at 2:27 am

      Yeah sure!

  • Reply
    Grace Sim
    October 3, 2020 at 9:33 am

    Trying to figure out why you say this is not keto? P.S Really like your recipes

    • mm
      Reply
      Sahil Makhija
      October 3, 2020 at 3:28 pm

      Oh it’s Keto technically but I did this as part of a low fat diet so while it’s Keto it’s not specifically a high fat recipe. I mean throw a tablespoon of butter in there, use chicken thighs and it’s perfect Keto.

  • Reply
    Asen
    April 5, 2021 at 10:22 am

    Hi Sahil. How hot must the pan be?

    • mm
      Reply
      Sahil Makhija
      April 6, 2021 at 5:11 am

      You can get the pan nice and hot and add the chicken in as the temperature will drop then. Maybe start on high and then adjust as needed, if you fee the chicken is getting too dark too fast drop the heat. The thing is stoves and head intensity can vary, same with the pan so it’s a bit of going by feel. Other option is just be safe and keep it at a medium flame

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