Chicken Tikka

Serves
4 people
Cook time
10-15 min
Prep time
20 mins

BENEFIT

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.

Ingredients

  • 1 chicken breast (approx 400g, 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

Directions

  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.

BENEFIT

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.