Tandoori Chicken Salad Plate
Succulent spiced tandoori grilled chicken served over a vibrant bed of fresh garden greens and cucumbers with a light yogurt raita dressing. A high-protein, moderate-calorie Indian lunch designed to keep you satisfied without crowding out your evening pizza plan.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Prepare the chicken by seasoning one skinless…
- 01
Prepare the chicken by seasoning one skinless…
Prepare the chicken by seasoning one skinless chicken breast with a squeeze of fresh lemon juice, ground cumin, coriander, turmeric, and a small pinch of salt.
Tap card to mark done - 02
Heat a grill pan or non-stick skillet…
Heat a grill pan or non-stick skillet over medium-high heat. Add olive oil to coat the pan.
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Place the seasoned chicken breast in the…
Place the seasoned chicken breast in the pan and cook for 6 to 8 minutes per side. To check for doneness, ensure the thickest part is opaque throughout and registers 165°F (74°C) on a food thermometer.
Allow: 6 to 8 minutes
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Prepare the salad by combining fresh baby…
While the chicken cooks, prepare the salad by combining fresh baby spinach, sliced English cucumber, and red onion in a serving bowl.
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Whisk low-fat plain Greek yogurt with ground…
In a small bowl, whisk low-fat plain Greek yogurt with ground cumin and a squeeze of fresh lemon juice to make a quick raita dressing.
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Let the chicken rest for 5 minutes
Let the chicken rest for 5 minutes, then slice it into 1 inch (2.5cm) strips.
Allow: 5 minutes
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Arrange the warm chicken strips over the…
Arrange the warm chicken strips over the salad greens and drizzle with the yogurt raita dressing before serving.
Ready when: everything is assembled and ready to enjoy
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