Tikka chicken

Author: Sarah Swain - Food writer, stylist and recipe creator

First published: Apr 2009

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Serves: 4

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

Ingredients

More weights & measures

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

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 198cal

Kilojoules 830kJ

Protein 36g

Total fat 4g

–Saturated fat 1g

Carbohydrates 5g

–Sugars 3g

Dietary fibre 1g

Sodium 690mg

Calcium 90mg

Iron 2mg

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.

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