Description
This Tandoori Chicken Bowl with Garlic Yoghurt Dip combines tender, spiced chicken with fresh vegetables and a creamy, tangy dip. Perfectly marinated boneless chicken breasts are grilled to juicy perfection, served over basmati rice or quinoa, and topped with a vibrant garlic yoghurt sauce. A wholesome and flavorful Indian-inspired meal that’s easy to prepare and great for a healthy lunch or dinner.
Ingredients
Scale
For the Chicken:
- 2 boneless, skinless chicken breasts, sliced
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 2 teaspoons tandoori masala spice blend
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon turmeric
- Salt and pepper to taste
For the Garlic Yoghurt Dip:
- 1/2 cup plain Greek yogurt
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- Salt to taste
- 1 tablespoon chopped fresh cilantro or mint
For the Bowl:
- 2 cups cooked basmati rice or quinoa
- 1 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/2 cup shredded lettuce or spinach
- Fresh cilantro and lime wedges for garnish
Instructions
- Marinate the Chicken: In a medium bowl, combine the Greek yogurt, lemon juice, olive oil, tandoori masala, ground cumin, paprika, turmeric, salt, and pepper. Add the sliced chicken breasts to the mixture and toss well to coat all pieces evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to develop, or up to 8 hours for a more intense marinade.
- Cook the Chicken: Preheat a skillet or grill pan over medium-high heat. Once hot, add the marinated chicken slices and cook for 4 to 5 minutes on each side until they are cooked through and have a slight char. Remove from heat and set aside to rest briefly.
- Prepare the Garlic Yoghurt Dip: In a small bowl, mix together Greek yogurt, minced garlic, lemon juice, salt, and the chopped fresh cilantro or mint. Stir well and refrigerate until ready to serve to enhance the flavors.
- Assemble the Bowl: Divide the cooked basmati rice or quinoa evenly between two serving bowls. Top each portion with the grilled tandoori chicken slices. Add diced cucumber, halved cherry tomatoes, thinly sliced red onion, and shredded lettuce or spinach. Drizzle each bowl with the prepared garlic yoghurt dip. Garnish with fresh cilantro leaves and lime wedges for an added burst of freshness.
Notes
- For juicier chicken, substitute boneless skinless chicken thighs in place of chicken breasts.
- For a low-carb alternative, replace basmati rice or quinoa with cauliflower rice.
- To make this recipe vegan, swap the chicken for firm tofu and use plant-based yogurt instead of Greek yogurt.
