Chicken tikka with spiced rice

Chicken tikka with spiced rice

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(19 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 breasts
  • 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, questions and tips

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27th Jun, 2012
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.
1st Jun, 2012
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.
31st May, 2012
very nice.
25th May, 2012
Really quick and tasty - I'd do a little more rice perhaps but excellent for something good on the table without too much effort
23rd May, 2012
Try cutting the cooked chicken into chunks and stuffing pitta bread with lettuce, raita and the chicken. Also great BBQ'd.
5th May, 2012
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
4th May, 2012
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.
4th May, 2012
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.
4th May, 2012
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.
4th May, 2012
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!


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