How to make India’s most popular Tandoori Chicken in Zone Diet way

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Tandoori chicken is a popular Indian dish that can be a healthy and tasty option on the Zone Diet, which emphasizes balancing macronutrient intake to maintain stable blood sugar levels, reduce inflammation, and improve overall health. The diet encourages a ratio of 40% carbohydrates, 30% protein, and 30% fat in every meal.

To prepare tandoori chicken that fits within the Zone Diet guidelines, choose skinless chicken breasts or thighs, which are a good source of lean protein. Mix up a marinade using yogurt, lemon juice, garlic, and spices like cumin, coriander, and turmeric. Let the chicken marinate for a few hours or overnight, then bake or grill it until cooked through.

Or you can simply try this Zone Diet tailored recipe of our very own Indian Tandoori Chicken –

tandoori chicken

Tandoori Chicken (Zone Diet)

Tandoori chicken is a popular Indian dish that is both flavorful and healthy. By adding a few ingredients, we can easily make it into a dish which is Zone diet friendly. This dish provides a good balance of macronutrients, with a high protein content from the chicken and a moderate amount of carbohydrates from the vegetables. It is also rich in vitamins and minerals, particularly vitamin C, which is abundant in bell peppers. This makes it a healthy and delicious option for those following the Zone Diet.
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Prep Time 25 minutes
Cook Time 25 minutes
Course Main Course
Cuisine Indian
Servings 4 people
Calories 300 kcal

Equipment

  • 1 Griller
  • 2 Large Bowl

Ingredients
  

  • 4 boneless skinless chicken breasts
  • 1 cup plain Greek yogurt
  • 2 tbsp tandoori spice blend
  • 1 tbsp lemon juice
  • 1 tsp minced garlic
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 medium zucchini sliced
  • 2 medium yellow squash sliced
  • 1 red bell pepper sliced
  • 1 green bell pepper sliced
  • 1 onion sliced
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions
 

  • In a large bowl, combine the Greek yogurt, tandoori spice blend, lemon juice, garlic, salt, and black pepper. Mix well.
  • Add the chicken breasts to the bowl and coat them in the marinade. Cover the bowl and let the chicken marinate in the refrigerator for at least 1 hour, or overnight if possible.
  • Preheat a grill to medium-high heat.
  • In a separate bowl, combine the sliced zucchini, yellow squash, red bell pepper, green bell pepper, and onion. Drizzle with olive oil and sprinkle with salt and pepper. Mix well.
  • Thread the mixed vegetables onto skewers and grill them for 10-15 minutes, turning occasionally, until they are tender and slightly charred.
  • Remove the chicken breasts from the marinade and discard the excess marinade. Grill the chicken for 6-8 minutes per side, or until cooked through and slightly charred.
  • Serve the grilled tandoori chicken with mixed vegetable skewers.
Keyword chicken, tandoor

Here’s the approximate nutrition value for the grilled tandoori chicken with mixed vegetables dish described in the recipe:

Serving size: 1 chicken breast with mixed vegetables

Calories: 350 kcal Protein: 38g Carbohydrates: 16g Fat: 14g Fiber: 4g

Vitamins and minerals:

  • Vitamin A: 32% of the daily value (DV)
  • Vitamin C: 230% of the DV
  • Vitamin K: 48% of the DV
  • Calcium: 8% of the DV
  • Iron: 10% of the DV
  • Potassium: 31% of the DV
  • Magnesium: 12% of the DV

Overall, tandoori chicken can be a delicious and healthy option on the Zone Diet. It’s important to focus on balancing the macronutrient content and portion size to ensure that the meal fits into the Zone Diet guidelines. Consulting with a registered dietitian or certified nutritionist can help individuals tailor the Zone Diet to their specific dietary needs and preferences.