CHICKEN TIKKA WITH SPICED RICE
Indian food needn't be a guilty pleasure - this healthy baked chicken with fragrant, fresh rice is nutritious and flavoursome
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Slash each chicken breast deeply with a knife 3-4 times on one side. Put in a bowl and add 50g of the yogurt and the tikka paste. Mix well, cover and marinate in the fridge for 30 mins. Make the raita by stirring the cucumber and most of the mint into the rest of the yogurt. Season with black pepper, cover and chill.
- Heat oven to 240C/220C fan/gas 9. Scatter the onion wedges over a foil-lined baking tray. Remove the chicken from the marinade, shake off any excess and place on top of the onion wedges. Cook for 20 mins.
- Meanwhile, tip the rice, curry powder, peas and pepper into a pan of boiling water and simmer for 10 mins or until the rice is just tender. Drain well and divide the rice between 4 plates. Add the chicken, roasted onion and remaining mint. Serve with the cucumber raita.
Nutrition Facts : Calories 342 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 7 grams sugar, Fiber 4 grams fiber, Protein 37 grams protein, Sodium 0.7 milligram of sodium
CHICKEN TIKKA & SPICED RICE
Indian food does not need to be a guilty pleasure - this healthy chicken with fragrant, fresh rice is nutritious low in calories and lots of flavour.
Provided by hjalmar
Time 1h
Yield Serves 4
Number Of Ingredients 0
Steps:
- Mix together the yogurt, and Tikka paste or powder. Season well. Cut chicken in bite cubes and Place the chicken in a large, non-metallic bowl and pour over the yogurt mixture. Toss to mix well, cover and marinate in the refrigerator for 8-10 hours.
- Heat the oil in a large non-stick frying pan and add the onion. Cook over a gentle heat for 10-12 minutes, then add the peas, red pepper and stir-fry for a couple minutes more. Increase the heat to high, add the chicken mixture and stir-fry for 6-8 minutes, until boiling.
- Reduce the heat to low, cover tightly and cook for 25-30 minutes or until the chicken is cooked through.
- Uncover the pan, check the seasoning and cook over a high heat for 3-4 minutes, stirring constantly. Remove from the heat and stir in the mint leaves. Serve immediately.
- Serve with cucumber and white rice.
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