What I Eat on Bad Mental Health Days Without Guilt

There are days when the idea of cooking feels like a punishment, but eating packaged food makes me feel worse. That’s when I lean on recipes like this — minimal effort, maximum comfort, no emotional tax. This air fryer tandoori chicken is spicy, warm, protein-rich, and grounding — without the oil, mess, or long marination times.

It’s the kind of meal that feels like you tried without actually trying. You don’t need a grill. You don’t need energy. You just need 20 minutes, a bowl, and a craving for something fiery that makes you feel fed — not guilty.

Air Fryer Tandoori Chicken

Recipe by Isha MemonCourse: MainCuisine: MughlaiDifficulty: Medium

Servings

3

servings

Prep time

15

minutes

Cooking time

20

minutes

Calories

300

kcal

Ingredients

• 500g boneless chicken thighs or drumsticks (skinless)

• 2 tbsp thick coconut yogurt (or dairy-free curd)

• 1 tbsp mustard oil (or neutral oil like sesame)

• 1 tbsp lemon juice

• 1 tsp kashmiri red chilli powder (mild & for color)

• ½ tsp turmeric powder

• 1 tsp coriander powder

• 1 tsp cumin powder

• 1 tsp ginger-garlic paste

• Salt to taste

• Optional: pinch of ajwain (for digestion)

Directions

• In a bowl, mix yogurt, oil, lemon juice, and all spices into a thick marinade.
• Coat chicken well. Marinate for at least 2 hours (overnight preferred).
• Preheat air fryer to 180°C (356°F).
• Place marinated chicken in a single layer in air fryer basket.
• Air fry at 180°C for 10–12 minutes, flip once, then cook another 7–8 minutes until edges are crisp and charred.
• Garnish with coriander, lemon wedges, or mint chutney.

Notes

• Coconut yogurt tip
  Use unsweetened, thick coconut yogurt for a creamy texture without the dairy. It also helps reduce inflammation if you have PCOS or autoimmune conditions.
• Boneless vs. Bone-in
  Thighs stay juicier than breast pieces. Bone-in works great too — just increase cooking time by 5–7 minutes.
• Spice tolerance?
  This version is mild and gut-friendly. Adjust red chili or add green chili paste only if your digestion can handle it.
• Serving idea
  Pair with a light cabbage slaw or sautéed greens for a healing post-workout meal. Or wrap in a gluten-free roti for an easy lunch.
• Storage
  Keeps well for 2–3 days in the fridge. Reheat in the air fryer at 160°C for 3–4 minutes to regain crispness.

This isn’t a transformation recipe. It’s a survival one. It’s for the kind of day where you feel disconnected from your body, and eating something hot, flavorful, and protein-rich is a small act of grounding. There’s no calorie counting, no perfection, no aesthetics to chase — just a plate that reminds you you’re still here, and you’re allowed to be nourished.

The spice, the texture, and the warmth of this tandoori chicken hit differently when you’re low. It’s bold but familiar, like a hug you didn’t know you needed. Whether you eat it with rice, roti, or just straight from the air fryer basket — know that this counts. It all counts.