Grilled Tandoori Chicken Italian Salad With Mint Yogurt
A vibrant fusion of spiced tandoori chicken and fresh Italian greens, topped with a cooling mint Greek yogurt dressing.
Prep
10 min
Cook
20 min
Total
30 min
Makes about
1 serving
Created together. Shared with you.
Made by Amina + Lila
Amina 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 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 5 steps complete
Next: Whisk together the Greek yogurt
- 01
Whisk together the Greek yogurt
In a small bowl, whisk together the Greek yogurt, lemon juice, and dried mint to create the dressing. Set aside.
Tap card to mark done - 02
Rub the chicken breast with tandoori spice…
Rub the chicken breast with tandoori spice and a small amount of olive oil. Grill over medium-high heat for 6-8 minutes per side or until cooked through (165°F / 74°C).
Look for: cooked through (165°F / 74°C)
Tap card to mark done - 03
Let the chicken rest for 5 minutes
Let the chicken rest for 5 minutes, then slice into strips.
Allow: 5 minutes
Tap card to mark done - 04
Combine the mixed greens
In a large bowl, combine the mixed greens, cherry tomato, cucumber, and red onion.
Tap card to mark done - 05
Top the salad with the grilled chicken…
Top the salad with the grilled chicken strips and drizzle with the mint yogurt dressing.
Ready when: everything is assembled and ready to enjoy
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