Chicken tikka with spiced rice

Chicken tikka with spiced rice

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(17 ratings)

Prep: 10 mins Cook: 20 mins Plus marinating


Serves 4
Indian food needn't be a guilty pleasure - this healthy baked chicken with fragrant, fresh rice is nutritious and flavoursome

Nutrition and extra info

  • Freezable

Nutrition: per serving

  • kcal342
  • fat5g
  • saturates1g
  • carbs38g
  • sugars7g
  • fibre4g
  • protein37g
  • salt0.7g
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  • 4 skinless chicken breast
  • 150g pot low-fat natural yogurt
  • 50g tikka paste
  • 100g/4oz cucumber, diced
  • 1 tbsp roughly chopped mint leaves



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 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


  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.

  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.

  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.

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Comments (22)

rosievimes's picture

Cannot recommend this recipe enough! Rice was perfect for us, but we did add a little more curry powder than suggested. Chicken came out very juicy and flavoursome, can't wait to make it again!

supercakes's picture

The chicken tikka was amazing and that deserves 5* on it's own! The raita is beautiful. I didn't like the rice, mine came out too stodgy and needed salt which I added at the end. I served this with a salad as well. Aside from the rice, excellent dish. Will def make again. I bought Patak's tikka paste and marinated it for an hour but I think reading the other comments, I'll leave it longer next time.

stingray11's picture

Nice and light meal and quick to make. As one reader comments, the rice did need some salt but a tasty Indian-inspired dinner. Would make this again.

lizzafezza's picture

A good dish, my 2 and 4 year old loved it. The rice needed salt but very quick and easy. Will make again.

heleneagles's picture

Who cares if its cheating using a sauce when it tastes this good and takes so little time to make. more of these recipes please.

lynetterice's picture

lovely, healthy and easy to cook - what more could you ask for?!

netsa-boots's picture

I loved this and so did my mum and dad!
I didn't use tikka paste but mixed the yogurt with some tikka powder seasoning. It was a really tasty, healthy meal that was a great alternative to most high fat, greasy takeaway options.

jennifer009's picture

is the tikka paste easy enough to get from the shops never seen it before?

louisetaylor2000's picture

Love this recipe. I've made it good few times now and enjoy it as much every time! Definitely more rice needed than recipe but otherwise a great healthy and very easy meal.

madeleineyoung's picture

I made this last night and it was delicious. I used Greek yogurt as that was all I had and cooked more rice. I also had to substitute Garam masala for curry powder in the rice and that was yummy too. I will be making this again.

bethocallaghan's picture

very nice.

flaminglacer's picture

Really quick and tasty - I'd do a little more rice perhaps but excellent for something good on the table without too much effort

spratos's picture

Try cutting the cooked chicken into chunks and stuffing pitta bread with lettuce, raita and the chicken. Also great BBQ'd.

enchanted's picture

There does not seem to be an awful lot of rice to serve 4 people and as there is going to be 5 of us tonight, i am going to make the yellow pepper rice to go with the chicken with a slight variation ie will add some curry powder instead of the ginger and turmeric, i have made this rice before so know that it feeds 5

enchanted's picture

I have just marinated the chicken to leave over night. I agree with shaz there is nothing wrong with Pataks. i use Pataks a lot not only to marinate but to make curries, i made one yesterday using a curry paste. I also sometimes make curries from scratch but when your in a hurry it is good for convenience, and in no way is a form of cheating.

minnieshar's picture

Agree with Sam, Pataks is the best spice mix in the shops. It is not cheating, but very practical as you are not buying a load of spices and only using a little of each. I made this last week, the longer you marinate it, the better.

enchanted's picture

I am going to be cooking this for friends tomorrow night. Can you marinade over night. The dish looks nice. Will let you know after tomorrow.

samcoates's picture

Manav - tikka paste is just the spices used to make a tikka already ground into a paste for you, not to be confused with tikka sauce in the jars that you just add to your meat to make a quick curry. You could buy each individual spice and do it yourself but Pataks make a great one and it saves a lot of hassle. Even Jamie Oliver tells you to use them in his cook books! My theory is, if there is a quicker way of doing something that still gives you the same result, why waste your time.. more time to enjoy the eating!

reema_gupta's picture

this question is for the chef of the u think that curry powder or tikka paste bought off the shelves imparts the same flavour to the dish as a ginger-garlic-other spices mix do?


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