January 4, 2012

Chicken Tikka

Here is another recipe that was a little bit adventurous for me. I have always loved Indian food, but I never really thought to make it myself. I started looking at Tasty Appetite and it totally had me craving Indian food. One of my good friends bought me the Reader's Digest Great Chicken Cookbook for my birthday a while ago and I found this recipe in it. I thought it was the perfect recipe to start with
This chicken is packed with flavor. It takes a little preparation the night before, but it is definitely worth it. I served it with brown rice and mixed veggies and it was a very satisfying meal. The serving size is about three ounces. I cooked it on skewers and divided them up so that there would be about 1.5 oz per skewer. However you want to do this is fine.

Chicken Tikka
Adapted from The Great Chicken Cookbook

Makes 4 servings, serving size about 3 ounces

1 lb skinless, boneless chicken breast, cut into uniform size chunks
5 oz plain, fat free yogurt
1 teaspoon cornstarch
1 small onion, chopped
1 garlic clove, smashed
2 tablespoons chopped cilantro
1 tablespoon finely chopped ginger
1/4 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground turmeric
2 teaspoons olive oil
2 teaspoons paprika
1 teaspoon garam masala
1 teaspoon ground cumin

1. Process all the ingredients except for chicken in a food processor; place into a glass bowl and add chicken; marinate overnight for best flavor, or at least 6 hours.

2. Preheat the oven to 400 degrees F; soak skewers for at least 30 minutes to prevent scorching.

3. Skewer chicken and bake for 30 minutes, turning the chicken every 10 minutes.

Nutritional Information
Calories: 170
Fat: 5
Carbohydrates: 8
Fiber: 1
Protein: 25
Sodium: 437
Points+: 5


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