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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 144.1
  • Total Fat: 1.7 g
  • Cholesterol: 66.6 mg
  • Sodium: 84.4 mg
  • Total Carbs: 1.6 g
  • Dietary Fiber: 0.0 g
  • Protein: 28.8 g

View full nutritional breakdown of Chicken Tikka calories by ingredient
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Chicken Tikka

Submitted by: TERZA_RIMA

Introduction

Classic marinade for Indian chicken. Serve with sauce (see my recipes for Butter Chicken and Chicken Tikka Masala). You can also cut the chicken into 2" cubes before marinating; great for skewers. ***Note: calorie count includes only one cup of yogurt, as I find there's always about 1/2 cup of marinade leftover, if not more. If you find that you end up cooking all the marinade, add 1oz of yogurt per serving in the nutrition tracker.*** Classic marinade for Indian chicken. Serve with sauce (see my recipes for Butter Chicken and Chicken Tikka Masala). You can also cut the chicken into 2" cubes before marinating; great for skewers. ***Note: calorie count includes only one cup of yogurt, as I find there's always about 1/2 cup of marinade leftover, if not more. If you find that you end up cooking all the marinade, add 1oz of yogurt per serving in the nutrition tracker.***
Number of Servings: 8

Ingredients

    2lb boneless skinless chicken breasts (about eight 4-oz. pieces)
    1/2 tsp ground cumin
    1/4 tsp ground coriander
    2 tsp Kosher salt
    1/2 tsp garam masala
    1/4 - 2/3 tsp cayenne pepper
    2 Tbs fresh lime juice

    1-1/2 cup strained/greek yogurt (lowfat)
    2T olive oil
    6 cloves garlic, minced
    1/2" square fresh ginger root, grated
    1 tsp salt

Directions

1. Combine spices (cumin through cayenne) in a small bowl* and rub onto chicken breasts. Cover and refrigerate for 30minutes minimum or up to 24 hours.

2. Take chicken out of the fridge and let sit at room temperature for about 20 minutes. When ready to cook, place rack about 6" from broiler flame and preheat broiler. In a large mixing bowl, combine yogurt, oil, garlic, ginger, and salt. Dip each chicken breast half in yogurt mixture and place on the rack of a broiler tray (I use a metal cooling rack set on a baking sheet). Broil 10 minutes on high, flip over, and broil about 8 minutes more until yogurt coating is nicely charred and chicken is cooked through.

Let chicken rest for 10minutes, then cut into chunks.

*Alternatively, stir the spices in with the yogurt mixture and use the whole mixture to marinate overnight; however, make sure the chicken breasts are thoroughly dried, since they release some moisture the longer they marinate, making the yogurt mixture slightly runnier. I've done it this way and it turns out just as good.

Serving Size: Makes 8 chicken breasts.

Number of Servings: 8

Recipe submitted by SparkPeople user TERZA_RIMA.






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