For me Indian spices are as good as it gets! This chicken is packed with flavour and warmth and is the perfect example of how a good 'diet' meal doesn't have to compromise on punch. It can be made as spicy or mild as you like and is extremely versatile.
Chicken Tikka
6 boneless chicken thighs
1 tbsp lemon juice
120g fat free natural yoghurt
3 fat garlic cloves
10g grated root ginger
1/2 tsp mild chilli powder (or to taste, this gives flavour without too much fire)
1 tsp paprika
1 1/2 tsp ground cumin
1 tsp salt
In a large bowl mix all the marinade ingredients, taste to check for the heat of the chili (it is very salty at this stage, don't panic)
Remove any excess fat from the chicken thighs and cut into large chunks
Add chicken to the marinade, cover and put in the fridge overnight, or as long as possible
Pre heat oven to 200 degrees, spray baking tray and chicken with spray oil and cook for 20-25 minutes or until chicken is cooked through
Finish the chicken under a hot grill, traditionally it should be charred nicely, but watch it carefully so it dosen't end up like a lump of coal!
6 boneless chicken thighs
1 tbsp lemon juice
120g fat free natural yoghurt
3 fat garlic cloves
10g grated root ginger
1/2 tsp mild chilli powder (or to taste, this gives flavour without too much fire)
1 tsp paprika
1 1/2 tsp ground cumin
1 tsp salt
In a large bowl mix all the marinade ingredients, taste to check for the heat of the chili (it is very salty at this stage, don't panic)
Remove any excess fat from the chicken thighs and cut into large chunks
Add chicken to the marinade, cover and put in the fridge overnight, or as long as possible
Pre heat oven to 200 degrees, spray baking tray and chicken with spray oil and cook for 20-25 minutes or until chicken is cooked through
Finish the chicken under a hot grill, traditionally it should be charred nicely, but watch it carefully so it dosen't end up like a lump of coal!
This chicken could be served with any number of accompaniments We ate it (as pictured below) as a lettuce wrap with shredded cucumber, red onion and tomato, natural yoghurt and sweet chilli sauce. I also made some onion bhajis, the flavour was spot on but the texture needs work, but watch this space they are coming!
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