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Chicken Tikka

Prep time 22 mins
Cook time 12 mins
Other time 8 hrs, 30 mins
Yield 4 servings (serving size: 3 skewers, 2 lime wedges, and 1 tablespoon chutney) other: 8 hours and 30 minutes,
Sometimes referred to as tandoori chicken, this Indian chicken is marinated in a mixture of yogurt and spices and traditionally cooked in either a clay oven (tandoor) or grilled. We grilled the flavorful chicken on skewers and found it paired well with jasmine or basmati rice.

Ingredients

  • 1/4 cup plain low-fat yogurt
  • 2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon chili powder
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 3 garlic cloves, minced
  • 1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
  • Cooking spray
  • 8 lime wedges
  • 1/4 cup mango chutney

Nutrition Information

  • calories 246
  • fat 4.3 g
  • satfat 1.2 g
  • protein 35.3 g
  • carbohydrate 14.4 g
  • cholesterol 95 mg
  • iron 1.8 mg
  • sodium 659 mg
  • caloriesfromfat 16 %
  • fiber 0.4 g
  • calcium 45 mg

How to Make It

  1. Combine first 9 ingredients in a medium bowl. Add chicken; toss to coat well. Cover and marinate in refrigerator 8 hours.

  2. . Soak 12 (6-inch) wooden skewers in water 30 minutes.

  3. . Prepare grill.

  4. . Thread chicken pieces evenly onto skewers. Place skewers on grill rack coated with cooking spray; grill 12 to 13 minutes or until done, turning once. Serve with lime wedges and mango chutney.

Oxmoor House Healthy Eating Collection