Member recipe

Chicken tikka & spiced rice

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Cooking time

Prep: 20 minutes Cook: 40 minutes 6 to 8 hours marinating

Skill level

More effort

Servings

Serves 4

Indian food does not need to be a guilty pleasure - this healthy chicken with fragrant, fresh rice is nutritious low in calories and lots of flavour.

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Ingredients

  • 4 skinless chicken breasts
  • 150 gram low-fat natural yogurt
  • 50 grams tikka paste or tikka powder
  • 100 grams cucumber diced
  • 1 tablespoon roughly chopped mint leaves
  • 1 red onion cut into thin wedges
  • 140 grams Long grain rice
  • 1 tablespoon curry powder
  • 50 grams frozen peas
  • 1 small red pepper; diced

Method

  1. Mix together the yogurt, and Tikka paste or powder. Season well. Cut chicken in bite cubes and Place the chicken in a large, non-metallic bowl and pour over the yogurt mixture. Toss to mix well, cover and marinate in the refrigerator for 8–10 hours.

  2. Heat the oil in a large non-stick frying pan and add the onion. Cook over a gentle heat for 10–12 minutes, then add the peas, red pepper and stir-fry for a couple minutes more. Increase the heat to high, add the chicken mixture and stir-fry for 6–8 minutes, until boiling.

  3. Reduce the heat to low, cover tightly and cook for 25–30 minutes or until the chicken is cooked through.

  4. Uncover the pan, check the seasoning and cook over a high heat for 3–4 minutes, stirring constantly. Remove from the heat and stir in the mint leaves. Serve immediately.

  5. Serve with cucumber and white rice.

BBC GoodFood Magazine

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