Cheery Chicken Tikka With  Tomato, Cucumber & Red Onion Salsa

TIKKA

This is a nice and spicy, low carb light lunch which is a special treat but lighter on the calories. I prefer it done with chicken thighs but for an even lighter option use chicken breast. Ideally you would probably put a tablespoon of oil in with the marinade which helps it to cook better but it is not essential. It’s also nice served with a mint and yoghurt raita or in fact any kind of salad. Delicious hot or cold and makes a great packed lunch.

N.B if you’re missing some of the spices, or you are lacking time, just add two heaped tablespoons of either curry powder or tandoori powder which should work out just as well. It would not matter if you left out the odd spice, in fact you can just play around with them to suit your own tastebuds.

 INGREDIENTS

 4 skinless, boneless chicken thighs or breasts

3 tablespoons of low-fat/fat-free natural yoghurt (Icelandic Skya is a low-fat creamy one)

2 heaped teaspoons of coriander

2 heaped teaspoons of smoked paprika

1 heaped teaspoon of chilli powder (to taste)

1 heaped teaspoon of cumin

1 heaped teaspoon of turmeric

1 heaped teaspoon of ground ginger

1 tablespoon of garlic purée (3 to 4 cloves approximately)

1 tablespoon of ginger purée

small bunch of fresh coriander

 

 METHOD

Put all ingredients in a plastic freezer bag and massage all the spices and yoghurt into the chicken.

Seal the bag and place on a plate in the fridge overnight if possible but ideally for a minimum of 30 minutes.

Bring to room temperature and place on a grill tray and cook on 220°C fan oven (gas mark 9) for approximately 15 to 20 minutes depending on the size of the chicken.

I put mine on metal skewers but that is not essential.

In the meantime chop up a small handful of tomatoes, half a red onion, a small chunk of cucumber (seeds removed). Squeeze over the juice of half a lemon and just a pinch of sweetener (I use Stevia) and a few chilli flakes (optional).

When the thighs are cooked through take out of the oven and leave to rest.

Serve with the marinated salad and/or yoghurt and mint raita (made with yoghurt, fresh or jarred mint, teaspoon of sweetener and the juice of half a lemon.

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