Chicken tikka with chickpeas and spinach rice

This healthy chicken tikka with chickpeas and spinach rice recipe is packed full of flavour and on the table in 35 minutes. It's diabetes friendly, high in fibre and iron, ideal for lunch or dinner for the family.

Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

¼ cup reduced-fat plain yoghurt, plus extra to serve
1 tablespoon tikka curry paste
1 tablespoon lemon juice
4 medium (600g) skinless chicken thigh fillets, fat trimmed
2 teaspoons sunflower oil
1 large brown onion, finely chopped
2 cloves garlic, crushed
2 teaspoons cumin seeds, crushed
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
2 cups sliced green beans
2 cups steamed basmati rice
1 bunch spinach, trimmed, leaves chopped

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Instructions

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1 In a shallow glass or ceramic dish, combine yoghurt, curry paste and 2 teaspoons of the lemon juice. Add chicken and toss to coat. Cover and set aside in the fridge to marinate for at least 30 minutes.

2 Preheat grill on high. Line a baking tray with foil. Place chicken in a single layer on prepared tray. Grill, turning, for 10 minutes, or until browned and cooked through.

3 Meanwhile, in a large deep non-stick frying pan, heat oil over medium. Sauté onion for 5 minutes, or until softened. Add garlic and cumin and cook, stirring, for 1 minute, or until fragrant. Add chickpeas, beans and 2 tablespoons of water. Cook, stirring often, for 3 minutes, or until beans are almost tender.

4 Add cooked rice and spinach to pan. Cook, stirring, for 2-3 minutes, or until rice is heated through and spinach is just wilted. Stir through remaining lemon juice and season with pepper.

5 Serve chicken with the rice and an extra dollop of yoghurt.

Variations

Make it gluten free: Check curry paste is gluten free

Nutrition Info (per serve)

Calories 467 cal

Kilojoules 1950 kJ

Protein 43 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 40 g

Sugar 7 g

Dietary fibre 10 g

Sodium 390 mg

Calcium 210 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.