Tikka chicken

Tikka chicken

Serves: 4

Time to make: 10 mins , plus 4 hrs 30 mins marinating

Ingredients

600g skinless chicken breast fillets
2 lemons, juice
½ small onion, chopped
4 cloves garlic
2 tablespoons grated fresh ginger
1 tablespoon ground cumin
1 tablespoon ground coriandercilantroX
1 teaspoon salt
½-1 teaspoon paprika
½-1 teaspoon chilli powder
½ cup low-fat plain yoghurt*
olive spray oil, to grease
*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Instructions

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1 Cut chicken in bite-sized chunks. Place in a non-metallic dish and brush with lemon juice. Cover and refrigerate for 30 minutes.

2 Use a stick blender or food processor to blend the remaining ingredients except yoghurt. Blend to form a smooth paste.

3 Mix paste with yoghurt and use to coat chicken evenly. Cover and refrigerate for at least 4 hours or overnight.

4 Preheat oven to 190ºC. Place chicken on a lightly greased baking dish and bake for 25-30 minutes or until chicken is tender and cooked through. Serve.

Serving suggestion

Rice, yoghurt flavoured with garlic, sliced spring onions and a pinch of paprika

Nutrition Info (per serve)

Calories 198 cal

Kilojoules 830 kJ

Protein 36 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 5 g

Sugar 3 g

Dietary fibre 1 g

Sodium 690 mg

Calcium 90 mg

Iron 2 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.