Chicken Tikka Recipe

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Chicken Tikka Recipe

(Low Fat Indian Recipe)

Ingredients:  Serves 4

500 g chicken thighs or thigh fillets

1 squirt spray oil

lemon juice to taste

Chaat masala to taste

 

Marinade Ingredients:

2 tablespoons grated ginger

2 tablespoons grated garlic

1 teaspoon ground nutmeg

1 teaspoon mace

1 tablespoon Garam masala

1 tablespoon  chili powder

3 tablespoons tomato paste

1 tablespoon coriander (cilantro) seeds, roughly ground

225 g plain low-fat yoghurt

1 teaspoon pepper

salt to taste

 

Method:

Combine all marinade ingredients in a large bowl.  Add chicken and leave to marinate for at least 8 hours, or preferably overnight.  Apply spray oil onto nonstick pan.  Lightly sear chicken pieces, then leave for 2 - 3 minutes.  Transfer to a tray lined with tin foil.  Pour marinade on top.  Cover with more foil.  Bake chicken in preheated oven for at least 45 minutes.  Keep warm in oven until you are about to serve.  Sprinkle on desired amounts of lemon juice and chaat masala before serving.

 

Note:  Chaat masala, like garam masala, is an Indian spice mixture that is sold ready-mixed in most Asian supermarkets.

 

Nutrient Value Per Serving:

345 calories

22 g total fat

12 g carbohydrates

126 mg cholesterol

25 g protein

1 g fiber

270 mg sodium

 

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