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      1

      chicken-tikka

       

       

       

       

       

       

      1

      Chicken Tikka

      Cook time: 10-15 mins        Prep time: 20 mins        Serves: 4 portions

      Ingredients

      • 400g chicken (breast, chopped)
      • 150g low fat plain yogurt
      • 1 tbsp tikka curry power
      • 1 tbsp lemon juice (fresh)
      • 1 clove garlic (crushed)
      • 250g basmati rice
      • 2 tsp sunflower oil
      • ½ red pepper (chopped)
      • ½ green pepper (chopped)
      • 1 fresh chilli (chopped and deseeded )
      • 1 red onion (chopped)
      • 15g sultanas

      Method

      1. Mix the chicken with the yogurt, tikka curry powder, lemon juice and garlic.
      2. Leave to marinate for twenty minutes.
      3. Heat the oil in a large saucepan, add the chicken and its marinade and stir fry for ten minutes, until the chicken is cooked through.
      4. Meanwhile, cook the basmati rice for twelve minutes (following packet instructions)
      5. Add the peppers, chili and onion, and cook for a further five minutes.
      6. Mix the sultanas into the pan and serve the dish over rice.

      Nutritional Benefits

      This tasty recipe is high in Niacin which keeps the digestive and nervous systems healthy. It is a great source of iron for formation of red blood cells and brain development.

      HIGH IN:

      Vitamin C

      Protein

      Potassium

      Vitamin B6

      Niacin

      LOW IN:

      Saturated fat

      Tip!

      For a spicier dish and deeper flavour leave the chicken marinating for 4-5 hours rather than 20 minutes. Just remember that spicy foods can cause heartburn so be guided by how you are feeling. If you do make it a little too spicy, just add in some extra natural yogurt.

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