CHICKEN TIKKA WITH QUINOA PILAF RECIPE
Chicken Tikka with Quinoa Pilaf is a healthy and flavorful dish that combines grilled chicken marinated in aromatic spices with a nutritious quinoa pilaf. This dish is low in calories and rich in protein, fiber, and essential nutrients. The chicken tikka is packed with flavors from the spices and yogurt marinade, while the quinoa pilaf adds a nutty and wholesome element to the meal. It’s a perfect option for Indian weight loss diets.
INGREDIENTS
For Chicken Tikka:
- 500 grams of boneless chicken, cut into bite-sized pieces
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 teaspoons ginger-garlic paste
- 2 teaspoons paprika
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon garam masala
- Salt to taste
- Skewers for grilling
For Quinoa Pilaf:
- 1 cup quinoa
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 bell pepper, diced
- 1/2 cup green peas
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- Salt to taste
- Fresh cilantro for garnish
INSTRUCTIONS
In a bowl, combine yogurt, lemon juice, olive oil, ginger-garlic paste, paprika, turmeric powder, cumin powder, coriander powder, garam masala, and salt. Mix well to make the marinade.
Add the chicken pieces to the marinade and coat them well. Cover and refrigerate for at least 1 hour or overnight for better flavor.
Preheat the grill or preheat the oven to 200°C (400°F).
If using skewers, thread the marinated chicken pieces onto skewers.
Grill the chicken skewers for about 10-12 minutes, turning them occasionally, until they are cooked through and have a slight char on the outside. If using the oven, arrange the chicken pieces on a baking sheet and bake for 15-20 minutes or until cooked through.
While the chicken is grilling, prepare the quinoa pilaf. Rinse the quinoa under cold water to remove any bitterness.
In a saucepan, heat olive oil over medium heat. Add cumin seeds and sauté for a minute until fragrant.
Add the chopped onion and minced garlic to the pan. Cook until the onions become translucent.
Add diced carrot, bell pepper, and green peas to the pan. Cook for a few minutes until the vegetables start to soften.
Add turmeric powder and salt to the pan. Mix well.
Add the rinsed quinoa to the pan and stir to coat it with the spices and vegetables.
Pour in 2 cups of water and bring it to a boil. Reduce the heat, cover the pan, and let it simmer for about 15-20 minutes or until the quinoa is cooked and the water is absorbed.
Fluff the quinoa pilaf with a fork and garnish with fresh cilantro.
Serve the grilled Chicken Tikka with Quinoa Pilaf.
TIPS
- Use boneless, skinless chicken for easier grilling or baking. You can use chicken breast or chicken thighs based on your preference.
- Soak the wooden skewers in water for 15-20 minutes before using them to prevent them from burning on the grill.
- If you don’t have a grill or oven, you can cook the chicken tikka on a stovetop grill pan or in a skillet.
- Feel free to add more vegetables to the quinoa pilaf, such as zucchini or mushrooms, to enhance the nutritional value and taste.
- Serve the Chicken Tikka with Quinoa Pilaf alongside a fresh salad or cucumber raita for a complete and balanced meal.
NUTRITION VALUE
- Calories: Approximately 350-400 kcal
- Protein: 30-35 grams
- Carbohydrates: 30-35 grams
- Fat: 10-12 grams
- Fiber: 4-6 grams
