Chicken tikka with spiced rice

Chicken tikka with spiced rice

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(22 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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Mo Dumont's picture
Mo Dumont
8th Oct, 2018
Marinade overnight and this already incredible chicken gets taken to a whole new level. Can't recommend this enough, it's delicious
25th Mar, 2018
A great low fat dinner. Very quick and easy. I found the rice a little stodgy but I’ll try cooking it for a few minutes less next time and adding some salt as per previous comments.
RosieVimes's picture
3rd Feb, 2015
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!'s picture
26th Mar, 2014
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.
14th May, 2013
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.
8th Apr, 2013
A good dish, my 2 and 4 year old loved it. The rice needed salt but very quick and easy. Will make again.
badzilla's picture
31st Mar, 2013
After my plans changed I had to make this for one! Needed a little bit of creativity. Full blog and picture at
20th Feb, 2013
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.
14th Sep, 2012
lovely, healthy and easy to cook - what more could you ask for?!
11th Aug, 2012
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.


6th Jan, 2018
This recipe says it's freezable, but I'm assuming you should only freeze the chicken, and cook the rice and raita fresh?
goodfoodteam's picture
8th Jan, 2018
Thanks for your question. Yes, we'd recommend just freezing the chicken.
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