Chicken Tikka
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2lb boneless skinless chicken breasts (about eight 4-oz. pieces)1/2 tsp ground cumin1/4 tsp ground coriander2 tsp Kosher salt1/2 tsp garam masala1/4 - 2/3 tsp cayenne pepper2 Tbs fresh lime juice1-1/2 cup strained/greek yogurt (lowfat)2T olive oil6 cloves garlic, minced1/2" square fresh ginger root, grated1 tsp salt
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.
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.
Nutritional Info 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
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