Indian · Lunch
Chicken Tikka Sandwich
Tandoori-Spiced Chicken Toastie (Low-Calorie)
Boneless chicken breast marinated in yogurt, garam masala, chili powder, and turmeric, then grilled and folded into wholemeal bread with a light mint-yogurt spread, cucumber, and red onion. Toasted until the bread crisps and the spiced chicken warms through. Served as a lean single portion built to stay under 400 calories.
$3
15 minsPrep
12 minsCook
27 minsTotal
MediumLevel
Nutrition per serving
386Calories
54.3gProtein
10.5gFat
33.6gCarbs
6.6gSugar
6gFiber
544mgSodium
150mgChol
Instructions
1
Prep
Cut the chicken breast into flat pieces on a board so they cook evenly and quickly, then thinly slice cucumber and red onion.
2
Marinate
Coat the chicken with 2 tbsp yogurt, garam masala, chili powder, turmeric, ginger-garlic paste, and salt, then leave 30 minutes until colored.
3
Grill
Brush a grill pan with olive oil and cook the chicken over medium-high heat 5 to 6 minutes per side until charred and juices run clear.
4
Build
Whisk remaining yogurt with chopped mint, spread over both wholemeal bread slices, then layer cucumber, red onion, and sliced rested chicken.
5
Plate
Press the sandwich in the grill pan over medium heat 2 minutes per side until crisp, then cut in half and serve.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7.4 oz210g boneless chicken breast, trimmed
- 2 tbsp2 tbsp greek yogurt, for marinade
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp chili powder
- 1/2 tsp1/2 tsp ground turmeric
- 1 tsp1 tsp ginger-garlic paste
- 2 slices70g wholemeal bread
- 2 tbsp30g greek yogurt, for mint spread
- 1 tbsp1 tbsp mint
- 1.4 oz40g cucumber
- 0.7 oz20g red onion
- 1 tsp5ml olive oil
- a pinch of salt