Chicken tikka with spiced rice

Name: Chicken tikka with spiced rice
Cook time: 30 min
Total time: 30 min
Cuisine: Asian, Indian
Ingredients: 4 boneless skinless chicken breasts; 150g pot low-fat natural yogurt; 50g tikka curry paste; 100g cucumber, diced; 1 tbsp roughly chopped mint leaves; 1 red onion; 140g easy cook long grain rice; 1 tbsp medium curry powder; 50g frozen peas; 1 small red pepper, deseeded and diced

3 steps

Cook:30min

Our delicious version of this favourite is healthier than the average takeaway. By boiling the rice with spices we've packed in the flavour and cut the calorie content.

Updated at: Thu, 17 Aug 2023 12:05:55 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories447.6 kcal (22%)

Total Fat8.2 g (12%)

Carbs37.7 g (14%)

Sugars5.2 g (6%)

Protein51.7 g (103%)

Sodium370.3 mg (19%)

Fiber2.8 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4boneless skinless chicken breasts

150glow-fat natural yogurt

pot

50gtikka curry paste

100gcucumber

diced

1 Tbspmint leaves

roughly chopped

1red onion

140geasy cook long grain rice

1 Tbspmedium curry powder

50gfrozen peas

1red pepper

small, deseeded and diced

Instructions

Step 1

Slash each chicken breast deeply with a knife three or four 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 minutes. Make the raita by stirring the cucumber and most of the mint into the rest of the yogurt. Season, cover and chill.

Knife

Step 2

Heat oven to 240°C/220°C fan. Scatter the onion over a foil-lined baking sheet. Remove the chicken from the marinade, shake off any excess and put on top of the onion. Cook for 20 minutes.

Foil

Baking sheet

Step 3

Meanwhile, tip the rice, curry powder, peas and pepper into a pan of boiling water and simmer for 10 minutes or until the rice is just tender. Drain well and divide the rice among four plates. Add the chicken, roasted onion and remaining mint. Serve with the cucumber raita.