Skinny Chicken Tikka

My Skinny Chicken Tikka takes one of the most loved Indian dishes which I have tweaked to make it a lighter without compromising on taste.

Are you adventurous with different cuisines?

I’m not very adventurous when it comes to Indian food as I’m not so keen on coconut and really don’t like fresh coriander. This means that whenever we go to an Indian restaurant I always and I mean always order a chicken tikka masala. 

Quite a few years ago, my brother in law Dom, found a delicious recipe online for Chicken Tikka Masala which tasted just like you would get in a restaurant. Unfortunately the website the recipe was from no longer exists so I can’t share that with you. The original recipe came in two parts – the first half for the chicken and the second for the sauce. I haven’t made the sauce since then because it is quite unhealthy and involves soaking cashews which is a bit of a faff. 

Adapting a recipe to make it healthier

I made changes to the original Chicken Tikka recipe to make it healthier without compromising on the taste. There wouldn’t have been much point in my opinion to change the recipe if the outcome wasn’t as tasty! I think healthy food shouldn’t mean less flavour. This is why I am so pleased the healthier swaps in this recipe still make a delicious Skinny Chicken Tikka. It also means it is a recipe you can make more often rather than saving it as more of a treat. Most Chicken Tikka recipes use cream and butter and quite a lot of it at that! Instead, I have substituted these high calorie ingredients with non-fat yogurt and spray oil.

Which cut of chicken is best to use?

I’ve made this Skinny Chicken Tikka with chicken breasts and thighs. I love using thighs because I think they have more flavour. Also the extra little bit of fat they have helps keep the chicken moist. If you really are health conscious, or aren’t a fan of thighs then I would recommend using breasts.  Whilst grilling just try to not overcook the chicken which could dry it out. 

Resist temptation and allow the chicken to marinate! 

I know you might be excited to get cooking to try this recipe, but the longer you leave the chicken to marinate, the more delicious your Skinny Chicken Tikka will be. Every time you open the fridge you will be met by a delicious waft of spices though. Trust me though – resist temptation and leave it for up to sixty hours to get the best flavour. 

If you like the sound of this recipe but don’t fancy grilling the meat, try my Easy Slow Cooker Chicken Tikka for a less hands on meal ready for when you get home in the evening. 

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Skinny Chicken Tikka

My Skinny Chicken Tikka takes one of the most loved Indian dishes which I have tweaked to make it a lighter without compromising on taste.

Course Appetizer, Main Course, Lunch
Cuisine Indian
Keyword Skinny, Chicken Tikka
Prep Time 20 minutes
Cook Time 25 minutes
Marinating time 2 days 12 hours
Servings 4
Calories 416 kcal
Author Curly

Ingredients

  • 700 g chicken diced
  • 1 tbsp lemon juice
  • 1 tsp sea salt
  • 1 tsp caster sugar
  • 175 g non-fat natural yogurt
  • 1 tbsp ginger puree
  • 1 tbsp garlic puree
  • 2 tbsp Tandoori Masala powder
  • ½ tsp tumeric
  • ½ tsp garam masala
  • 1 tsp ground coriander
  • ½ tsp chilli powder
  • Spray oil

Instructions

  1. Put the diced chicken into a large bowl. Add all of the ingredients, except the oil and mix until combined. Cover the bowl and leave to marinate in the fridge for 2-60 hours - the longer the better!
  2. Preheat the grill to high and line the grill pan with foil and spray with oil
  3. Spray metal skewers with oil and thread the chicken pieces on
  4. Place the skewers on the grill pan and spray with oil.  Cook quite close to the element for 3-4 minutes
  5. Turn the skewers over, spray with more oil and cook for another 3-4 minutes. Keep turning and spraying with oil until the chicken is cooked through. This should take between 20-25 minutes. You're looking to get charred areas of the chicken
  6. Carefully ease the chicken from the skewers and enjoy hot or cold

Recipe Notes

Nutritional information is given as a guide only and my vary.

Nutrition Facts
Skinny Chicken Tikka
Amount Per Serving
Calories 416 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 8g50%
Cholesterol 132mg44%
Sodium 744mg32%
Potassium 457mg13%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 5g6%
Protein 35g70%
Vitamin A 345IU7%
Vitamin C 6mg7%
Calcium 116mg12%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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6 thoughts on “Skinny Chicken Tikka

  1. Pingback: Easy Slow Cooker Chicken Tikka – Curly's Cooking

  2. Pingback: Sweet Potato & Chickpea Curry (Vegan) – Curly's Cooking

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