Name: Padma Lakshmi's Tandoori Chicken Salad
Total time: 40 min
Ingredients: 1 cup nonfat plain yogurt; 2 teaspoons garam masala; 1 teaspoon ground ginger; 1 teaspoon minced garlic; 1 teaspoon ground turmeric; 1 teaspoon salt; 1 jalapeño pepper, stemmed, seeded and finely minced (optional); 1.5 pounds boneless, skinless chicken breasts, gently flattened and cut into 1/2-inch strips; 1 tablespoon canola oil; 3 cups shredded iceberg lettuce; 3 cups shredded red cabbage; 3 cups diced plum tomatoes; 2 cups sliced cucumber; 1.5 cups diced jicama; 1 cup sliced radishes; 1 small bunch scallions, finely chopped; 1 cup loosely packed cilantro leaves, finely chopped; Juice of 2 small lemons, or to taste

Padma Lakshmi's Tandoori Chicken Salad

4.5

(8)

6 Reviews

Padma Lakshmi's tandoori salad features chicken marinated in yogurt and plenty of spices, along with lots of crunchy vegetables including cucumber, cabbage, jicama and radishes. Her technique of cooking the chicken in its marinade and then using that cooked marinade as a salad dressing is genius—it infuses the salad with tons of flavor.

Padma Lakshmi

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

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Active Time:

40 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Sesame-Free Diabetes-Appropriate Nut-Free Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free

Jump to Nutrition Facts

The Mediterranean diet has long been deemed one of the healthiest ways to eat for longevity and to help protect against chronic conditions. But it's time to expand our view on what it means to follow the Mediterranean diet with a fresh and more personal perspective. In our spotlight, The New Mediterranean Diet, we share recipes and nutrition advice that represent a more inclusive interpretation of this celebrated eating pattern.

I lived in a few Mediterranean countries for most of my 20s, so I'm quite familiar with the principles of the Mediterranean diet. I've always eaten according to its tenets. But I'd often miss the more vibrant flavors of my Indian childhood. That's where a recipe like this comes in. This Tandoori Chicken Salad has the flavors I grew up with, and it's also quite healthy. Instead of chicken with rice or naan, I pile it on top of a big salad that's full of crunchy vegetables. Not all of us have access to a tandoor oven, obviously, but you can still enjoy the flavors of this North Indian specialty by marinating chicken in yogurt and using spices like garam masala for warmth, and garlic, ginger and jalapeño for heat. With an array of colorful vegetables and herbs, it's a great summer dish that honors the tenets of the Mediterranean diet while giving it a South Asian spin

Ingredients

Chicken

1 cup nonfat plain yogurt
2 teaspoons garam masala
1 teaspoon ground ginger
1 teaspoon minced garlic
1 teaspoon ground turmeric
1 teaspoon salt
1 jalapeño pepper, stemmed, seeded and finely minced (optional)
1 ½ pounds boneless, skinless chicken breasts, gently flattened and cut into 1/2-inch strips
1 tablespoon canola oil

Salad

3 cups shredded iceberg lettuce
3 cups shredded red cabbage
3 cups diced plum tomatoes
2 cups sliced cucumber
1 ½ cups diced jicama
1 cup sliced radishes
1 small bunch scallions, finely chopped
1 cup loosely packed cilantro leaves, finely chopped
Juice of 2 small lemons, or to taste

Directions

To make chicken: Whisk yogurt, garam masala, ginger, garlic, turmeric, salt and jalapeño (if using) in a shallow dish. Add chicken and stir to coat. Cover and refrigerate while preparing the vegetables.
Meanwhile, make salad: Combine lettuce, cabbage, tomatoes, cucumber, jicama, radishes, scallions and cilantro in a large bowl; toss to combine.
Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and marinade; cook, stirring occasionally, until an instant-read thermometer inserted in the thickest part registers 165°F, 6 to 8 minutes.
Transfer the chicken and the pan juices to the bowl with the salad. Add lemon juice to taste; toss to combine.

Originally appeared: EatingWell.com, July 2023

Nutrition Facts (per serving)

245	Calories
6g	Fat
16g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2 1/3 cups
Calories 245
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 5g	18%
Total Sugars 8g
Protein 32g	64%
Total Fat 6g	8%
Saturated Fat 1g	5%
Cholesterol 85mg	28%
Vitamin A 1732IU	35%
Vitamin C 52mg	58%
Vitamin D 1IU	0%
Vitamin E 2mg	13%
Folate 68mcg	17%
Vitamin K 76mcg	63%
Sodium 483mg	21%
Calcium 107mg	8%
Iron 2mg	11%
Magnesium 70mg	17%
Potassium 1006mg	21%
Zinc 2mg	18%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Padma Lakshmi's Tandoori Chicken Salad

Ingredients

Directions

Nutrition Facts (per serving)

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