Tandoori Chicken Breast
Makan Tengah Hari • Malaysia
How to Make Tandoori Chicken Breast (Traditional & Healthy Version)
Tandoori Chicken Breast is a beloved dish in Malaysia, especially among the local Indian Muslim (Mamak) community. Originating from North Indian culinary traditions, this dish has been warmly embraced and adapted into Malaysia’s diverse food culture. The Malaysian version uses aromatic local spices and sometimes incorporates unique ingredients like daun ketumbar (coriander leaves) and a touch of limau nipis (lime) for extra zest. The tandoori chicken is distinct for its vibrant color, achieved naturally from serbuk cili (chili powder) and kunyit (turmeric), and its smoky, charred notes reminiscent of traditional clay ovens or 'tandoor'. What makes Tandoori Chicken Breast a great choice for lunch in Malaysia is its balance of flavors—spicy, tangy, and slightly smoky—while using lean ayam tanpa kulit (skinless chicken breast) for a healthier, high-protein meal. It’s often served with fresh salad or roti, making it filling yet light. This recipe is designed to be lower in calories and fat without sacrificing authentic Malaysian taste, perfect for calorie-conscious individuals or anyone seeking a nutrient-dense meal rooted in our country’s multicultural heritage.
Bahan-bahan(untuk 1 skinless chicken breast with salad)
- 2 pieces (about 300g) Ayam tanpa kulit (skinless chicken breast)
- 1/2 cup Low-fat yogurt (susu kultur rendah lemak)
- 2 tsp Serbuk cili (chili powder)
- 1/2 tsp Serbuk kunyit (turmeric powder)
- 1/2 tsp Serbuk jintan manis (cumin powder)
- 1/2 tsp Serbuk ketumbar (coriander powder)
- 3 cloves, minced Bawang putih (garlic)
- 1-inch piece, grated Halia (ginger)
- 2 tbsp Jus limau nipis (lime juice)
- 1/2 tsp Garam bukit (sea salt)
- 1 tsp Minyak zaitun (olive oil)
- 2 tbsp, chopped Daun ketumbar (fresh coriander leaves) - pilihan
Arahan
- 1
Prepare the marinade by mixing low-fat yogurt, serbuk cili, kunyit, jintan manis, ketumbar, minced garlic, grated ginger, jus limau nipis, and garam bukit in a large bowl.
5 minutes
Mix well to ensure all spices are evenly distributed.
- 2
Add the skinless chicken breasts to the marinade, coating them thoroughly. Cover and refrigerate for at least 1 hour (or overnight for deeper flavor).
60 minutes (marinate)
Longer marination enhances flavor and tenderness.
- 3
Preheat your oven grill or air fryer to 200°C. Brush the grill rack lightly with minyak zaitun to prevent sticking.
5 minutes
For a smoky flavor, use a charcoal grill if available.
- 4
Place marinated chicken breasts on the rack. Grill for 10 minutes on one side, then turn and grill for another 8-10 minutes until cooked through and slightly charred.
20 minutes
Baste with leftover marinade halfway for extra juiciness.
Kenapa hidangan ini sihat
This version of Tandoori Chicken Breast uses skinless chicken and low-fat yogurt, significantly reducing fat and calorie content while maintaining authentic flavor. Grilling instead of frying keeps the dish light and heart-healthy. The use of fresh herbs and spices boosts antioxidant intake, and the inclusion of a salad side increases fiber, vitamins, and minerals. It’s a wholesome, satisfying meal ideal for anyone focused on a healthy lifestyle or calorie tracking.
Tandoori Chicken Breast is high in lean protein, supporting muscle growth and satiety with minimal fat. The use of low-fat yogurt provides calcium and probiotics for digestive health. Antioxidant-rich spices like kunyit and serbuk cili offer anti-inflammatory benefits, while lime adds vitamin C. This recipe is low in carbohydrates, making it suitable for weight management and blood sugar control. The absence of skin and deep frying keeps calories and saturated fat low, supporting heart health.
Petua
- 💡Tip 1: Marinate overnight for the most flavorful and tender chicken.
- 💡Tip 2: Use a charcoal grill or add a few drops of liquid smoke for authentic tandoor flavor.
- 💡Tip 3: Always rest the chicken after grilling to keep it moist.
Penyimpanan & hidangan
Store leftover Tandoori Chicken Breast in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or oven to maintain juiciness. Avoid freezing to preserve texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
