TANDOORI CHICKEN TIKK RECIPE
Tandoori Chicken Tikka is a popular Indian dish where marinated chicken cubes are grilled to perfection, resulting in tender and flavorful pieces of chicken. This recipe uses a homemade tandoori marinade that combines yogurt, spices, and lemon juice. It’s a healthy option for an Indian weight loss diet, as it is low in calories and high in protein.
INGREDIENTS
- 1 pound boneless, skinless chicken breasts, cut into cubes
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons tandoori masala powder
- 1 tablespoon ginger-garlic paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust according to your spice preference)
- Salt to taste
- Wooden skewers, soaked in water for 30 minutes
- Cooking spray or oil for grilling
INSTRUCTIONS
In a large bowl, combine the Greek yogurt, lemon juice, tandoori masala powder, ginger-garlic paste, ground cumin, ground coriander, turmeric powder, red chili powder, and salt. Mix well to make the marinade.
Add the chicken cubes to the marinade and toss to coat. Let it marinate in the refrigerator for at least 2 hours, or preferably overnight for the best flavor.
Preheat your grill or grill pan over medium heat.
Thread the marinated chicken cubes onto the soaked wooden skewers.
Lightly grease the grill grates with cooking spray or oil to prevent sticking.
Place the chicken skewers on the preheated grill and cook for about 8-10 minutes, turning occasionally, or until the chicken is cooked through and slightly charred on the edges.
Remove the skewers from the grill and let them rest for a few minutes before serving.
TIPS
- For a smoky flavor, you can add a teaspoon of smoked paprika or a few drops of liquid smoke to the marinade.
- If you don’t have tandoori masala powder, you can make your own by combining equal parts of ground cumin, coriander, paprika, turmeric, and garam masala.
- If you prefer a spicier tikka, you can increase the amount of red chili powder or add chopped green chilies to the marinade.
- Soaking the wooden skewers in water before grilling helps prevent them from burning.
- If you don’t have a grill, you can also cook the tikka in a grill pan or broil them in the oven.
- Serve the tandoori chicken tikka with a side of mint chutney and lemon wedges for a refreshing taste.
- To make it a complete meal, pair the tikka with a salad or steamed vegetables.
NUTRITION VALUE
- Calories: 200-250
- Protein: 25-30g
- Fat: 5-7g
- Carbohydrates: 7-10g
- Fiber: 1-2g
