What is tandoori chicken salad?

Tandoori chicken salad is a vibrant, protein-packed dish that combines spiced grilled chicken—marinated in yogurt and Indian spices—with fresh vegetables and a complementary dressing. This fusion recipe transforms a traditional Indian entrée into a healthy, satisfying salad meal, often topped with crunchy elements like nuts or seeds.

How is tandoori chicken eaten?

Tandoori chicken is typically grilled or broiled until it develops a smoky, charred exterior and juicy interior. It's commonly eaten on its own, served with naan, rice, or salads. In this salad, it’s served warm over crisp romaine and vegetables, paired with a tangy mango yogurt dressing.

Which mode is used for tandoori chicken?

Traditionally, tandoori chicken is cooked in a clay oven called a tandoor. However, at home, it can be easily grilled or broiled at high temperatures to mimic the effect. Both methods help achieve the caramelized exterior and tender texture that define great tandoori flavor.

Is tandoori chicken salad healthy?

Yes, it’s a healthy choice. This salad is rich in lean protein, low in carbs, and full of fresh vegetables and gut-friendly yogurt. It's high in nutrients but light on calories and saturated fat, making it suitable for various dietary goals.

Indian Tandoori Chicken Salad – 1 Bold, Proven Flavor Upgrade

Description

Indian Tandoori Chicken Salad blends grilled spices, crisp greens & creamy mango dressing for a bold, healthy meal.

Ingredients

For the Salad:
- 2–3 cups chopped romaine hearts
- 1 cup baby romaine
- 1 cucumber, thinly sliced
- ½ pound red radishes, thinly sliced
For the Tandoori Chicken:
- ½ pound boneless, skinless chicken breast, cubed
- 3 tablespoons plain yogurt
- 1 teaspoon dried thyme
- ¼ to ½ teaspoon garam masala
- ½ teaspoon ground cumin
- ½ teaspoon salt
- ¼ teaspoon paprika or Indian red chili powder
- 1 tablespoon lime juice
- 10–12 drops orange food coloring (optional)
- 2 tablespoons ginger-garlic paste (grated fresh ginger and garlic)
- 2 tablespoons canola oil
For the Mango Yogurt Dressing:
- ½ cup mango puree (fresh or thawed from frozen)
- 4 tablespoons plain yogurt
- 2 tablespoons water
- 2 tablespoons lime juice
- Zest of ½ a lime
- Salt and black pepper to taste
- 1 tablespoon sugar (optional, based on mango sweetness)
Optional Lime-Curry Cashews:
- 1 cup raw, unsalted cashews
- 1 tablespoon curry powder
- 2 tablespoons lime juice
- 1 tablespoon canola oil
- Salt and black pepper to taste

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Instructions

Prepare Optional Cashews: Preheat oven to 400°F. Toss cashews with lime juice, curry powder, oil, salt, and pepper. Spread on a baking sheet and roast for 10 minutes, stirring once.
Marinate Chicken: In a medium bowl, mix all marinade ingredients. Add chicken cubes and coat evenly. Cover and refrigerate for at least 1 hour or overnight.
Cook Chicken: Preheat a grill to high heat. Thread marinated chicken onto skewers. Grill for 10–12 minutes, turning once halfway, until charred and cooked through. For oven broiling, place chicken on a baking rack and broil for 16 minutes, flipping halfway.
Make the Dressing: Blend mango puree, yogurt, lime juice, lime zest, sugar (if using), and water in a food processor until smooth. Season with salt and pepper to taste.
Assemble the Salad: In a large bowl, layer romaine, baby romaine, cucumber, and radish slices. Top with grilled chicken and cashews (if using). Serve with mango dressing on the side or drizzled over the top.