Chicken Tikka

Chicken Tikka
Chicken Tikka is one of the healthier, lower fat dishes served in Indian restaurants and is very easy to prepare. Recipes for this dish vary considerably, and in this recipe the quantities of spices can be adjusted to suit your personal taste. Serve Chicken Tikka with rice and a small mixed salad.
Serves 4
Preparation time : 20 minutes
Marinating time : 2 Hours
Cooking Time : 20 minutes
4 Boned and skinned chicken breasts
1 clove garlic
8 tablespoons natural yoghurt
1 table spoon tomato puree
1 ½ teaspoons ground cumin
1 teaspoon coriander
1 teaspoon ground turmeric
½ to 1 teaspoon chili powder
½ teaspoon ground ginger
1 table spoon fresh chopped coriander
Salt and freshly ground black pepper
Calories per serving: 170. High in protein from chicken and yoghurt. Low in cholesterol
If you need to bone and skin the chicken breasts, strip off the skin by peeling it back with one hand while detaching it with short, sharp strokes of a Knife. When the skin is removed, turn the pieces bone side up and scrape and cut out the bones. Strop the tendon from the middle of each breast cleanly and trim the meat.
Lay the chicken breasts in a shallow dish. Crush the garlic and mix it with all the other ingredients thoroughly. Pour the mixture all over the chicken breasts, then cover the dish and leave it to marinate for at least 2 hours.
Place the marinated chicken on a rack in the oven and position a baking tin underneath to catch any juices. Cook it for 25 minutes or until the chicken is cooked thoroughly and serve immediately.


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