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Chicken tikka
Pollo tikka - pollo piccante con riso speziato
Meat Dishes for losing weight
Chicken tikka
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2

1 portion contains approximately:

475 kcal
40 g protein
11 g fat
54 g carbohydrates

 

 

 

  • 250 g chicken breast

  • 100 g low-fat yogurt

  • 2 tbsp lemon juice

  • 1 tbsp tomato paste

  • 1⁄2 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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