Tikka chicken
Serves:
4
Time to make:
10 mins
Total cost:
$15.40 / $3.85 per serve
(at time of publication)
(at time of publication)
Health information:
Low fat
Low kilojoule
Gluten-free
Instructions
Instructions and steps:
Step 1 Cut chicken in bite-sized chunks. Place in a non-metallic dish and brush with lemon juice. Cover and refrigerate for 30 minutes.
Step 2 Use a stick blender or food processor to blend the remaining ingredients except yoghurt. Blend to form a smooth paste.
Step 3 Mix paste with yoghurt and use to coat chicken evenly. Cover and refrigerate for at least 4 hours or overnight.
Step 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 suggestions
Rice, yoghurt flavoured with garlic, sliced spring onions and a pinch of paprika
About this Recipe
Photography: Vanessa Wu
First Published:
April 2009
Rating:
(1 vote)
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Full ingredient list:
- 600g skinless chicken breast fillets
- 2 lemons, juice
- 1/2 small onion, chopped
- 4 cloves garlic
- 2 tablespoons grated fresh ginger
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon salt
- 1/2-1 teaspoon paprika
- 1/2-1 teaspoon chilli powder
- 1/2 cup low-fat plain yoghurt*
- olive oil spray, 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.
Nutritional information (per serve)
Energy:
830kJ
Calories:
198cal
Protein:
36g
Fat:
4g
- saturated:
1g
Carbohydrates:
5g
- sugars:
3g
Dietary Fibre:
1g
Sodium:
690mg
Calcium:
90mg
Iron:
2mg
Nutrition information is given per serve
*NS: not specified
