Name: Light Tandoori Chicken & Lentil Rice Bowl (400 Calorie Version)
Prep time: 40 min
Total time: 40 min
Yield: 2 servings
Ingredients: 2 small boneless, skinless chicken breasts (about 4 oz each); 2/3 cup plain nonfat Greek yogurt (plus 1/3 cup for sauce); 2 teaspoons lemon juice; 1 teaspoon garam masala; 1 teaspoon ground cumin, divided; 1/2 teaspoon smoked paprika; 1/2 teaspoon ground coriander; 1/2 teaspoon turmeric; 3/4 teaspoon kosher salt, divided; 1/4 teaspoon black pepper; 1/4 teaspoon cayenne pepper (optional); 1/4 cup dried green lentils; 1/4 cup brown rice; 3/4 cup low-sodium chicken broth or water; 1/2 small red onion, thinly sliced; 2 tablespoons apple cider vinegar; 1 teaspoon sugar; 1/4 teaspoon salt (for pickling); 1/2 medium carrot, peeled into ribbons; 2 tablespoons fresh cilantro leaves; 1/4 small cucumber, finely diced; 1/2 teaspoon olive oil (for bowl assembly)

Light Tandoori Chicken & Lentil Rice Bowl (400 Calorie Version)

SeededLettuce1130

Remixed from Tandoori Chicken & Lentil Rice Bowl with Pickled Onions and Cooling Cumin-Yogurt by SeededLettuce1130()

This lighter Tandoori Chicken & Lentil Rice Bowl packs all the smoky, tangy, and cooling notes of the original, but in a 400-calorie portion that doesn't sacrifice satisfaction. Tender yogurt-marinated chicken is oven-roasted for char, while a smaller serving of hearty lentil-brown rice pilaf keeps things balanced. Pickled onions, fresh carrot, and a spoonful of bright cucumber-yogurt sauce add color, crunch, and coolness. It's a beautiful, health-conscious bowl to brighten your weeknight—still bursting with Indian-inspired flavor!

Ingredients

Instructions

Preheat oven to 450°F (232°C). Line a baking sheet with foil and set a rack on top.
For the marinade, whisk 2/3 cup Greek yogurt, lemon juice, garam masala, 1/2 teaspoon cumin, smoked paprika, coriander, turmeric, 1/2 teaspoon salt, black pepper, and cayenne in a bowl. Coat chicken well and marinate 10-15 minutes.
For the pilaf, combine brown rice, lentils, broth, and a pinch of salt in a small saucepan. Bring to a boil, cover, reduce heat, and simmer 30-35 minutes until tender and liquid is absorbed. Fluff with a fork and keep covered.
For pickled onions, toss red onion with vinegar, sugar, and 1/4 teaspoon salt in a small bowl. Let sit, stirring occasionally.
Remove excess marinade from chicken and place on rack. Roast in upper third of oven for 18-20 minutes, flipping halfway, until just cooked through and slightly charred. Broil 1 minute if more char is desired. Rest 5 minutes, then slice thinly.
Mix 1/3 cup Greek yogurt with remaining 1/2 teaspoon cumin, a pinch of salt, and diced cucumber for the sauce. Chill until ready to serve.
Prep carrot ribbons and cilantro.
To assemble, divide rice-lentil pilaf between two bowls. Top with sliced chicken, carrot, and pickled onions. Drizzle with olive oil, add dollops of yogurt sauce, and finish with cilantro.
Serve immediately. Enjoy a bowl that's as vibrant as it is balanced!