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Chicken tikka & spiced rice

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  • Preparation and cooking time
    • Prep:
    • Cook:
    • 6 to 8 hours marinating
  • More effort
  • 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.


  • 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


  • STEP 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.
  • STEP 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.
  • STEP 3
    Reduce the heat to low, cover tightly and cook for 25–30 minutes or until the chicken is cooked through.
  • STEP 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.
  • STEP 5
    Serve with cucumber and white rice.

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