Recipe: Chicken Tikka

1 portion contains approximately: 475 kcal - 40 g protein - 11 g fat - 54 g carbohydrates

Ingredients (for 2 persons)

  • 250 g chicken breast
  • 100 g low-fat yogurt
  • 2 tbsp lemon juice
  • 1 tbsp tomato paste
  • ½ tbsp curry powder
  • ½ tsp garam masala
  • 1 tsp ground paprika (sweet)
  • 90 g brown rice
  • 1 tsp coriander
  • ¼ tsp each of coriander, fennel and mustard seeds
  • 180 ml vegetable stock
  • 40 g onions
  • 2 cloves of garlic
  • 600 g red peppers, yellow peppers (each 300g)
  • 1 tbsp fresh mint
  • 120 g tomatoes
  • 1 tbsp tandoori paste
  • 100 ml tomato juice
  • 100 ml low-fat coconut milk
  • 1 tsp rapeseed oil
  • Salt, Pepper


  1. Make a marinade with the yogurt, lemon juice and spices (curry powder, garam masala, paprika).
  2. Cut the chicken into pieces of approximately 1 cm and marinate in the yogurt mix for about 2 hours (covered and refrigerated).
  3. To prepare the rice, heat 1 tsp rapeseed oil in a pan, add the seeds and cook them until fragrant. Add the rice and vegetable stock, let simmer.
  4. Peel and mince the onion and garlic.
  5. Dice the peppers and tomatoes.
  6. Heat 1 tbsp rapeseed oil in a deep pan and sauté the onions until translucent. Add the tandoori paste, garlic and peppers; sauté briefly.
  7. Fold in the marinated chicken including the yogurt marinade and cook for about 5 minutes, stirring continuously.
  8. Add the tomatoes, tomato juice, and herbs, top off with coconut milk and simmer for 5 more minutes over low heat.
  9. Arrange the chicken tikka and the rice and serve.

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