Name: Chicken tikka with spiced rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Indian
Ingredients: 4 skinless chicken breasts; 150g pot low-fat natural yogurt; 50g tikka paste; 100g/4oz cucumber diced; 1 tbsp roughly chopped mint leaves; 1 red onion cut into thin wedges; 140g easy-cook long grain rice; 1 tbsp medium curry powder; 50g frozen pea; 1 small red pepper diced

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Chicken tikka with spiced rice

Chicken tikka with spiced rice

Good Food team

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Serves 4

Easy

Prep: 10 mins

Cook: 20 mins

Plus marinating

A star rating of 4.6 out of 5.28 ratingsRate

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Indian food needn't be a guilty pleasure - this healthy baked chicken with fragrant, fresh rice is nutritious and flavoursome

Freezable

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Ingredients

Nutrition

Units:

MetricUS

4 skinless chicken breasts
150g pot low-fat natural yogurt
50g tikka paste
100g/4oz cucumber

diced
1 tbsp roughly chopped mint

leaves
1 red onion

cut into thin wedges
140g easy-cook long grain rice
1 tbsp medium curry powder
50g frozen pea
1 small red pepper

diced

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Nutrition: per serving

kcal342

low
fat5g
saturates1g
carbs38g
sugars7g
fibre4g
protein37g
salt0.7g

low

Method

step 1

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.
step 2

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.
step 3

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.

Recipe from Good Food magazine, May 2012

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A star rating of 4.6 out of 5.28 ratings

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