Spiced Yogurt Chicken Tikka
Our dietitians' favouriteMarinating the chicken in yogurt gives it a moist, tender texture and tempers the curry spices making this a mild, yet aromatic and flavourful dish. The cumin and cilantro yogurt for the topping adds just the right zest and tang.
- Prep: 20 min
- Cooking: 25 min
Ingredients
- 1 1/2 cups (375 mL) plain yogurt divided
- 3 tbsp (45 mL) tikka tandoori or other mild curry paste
- 1 tsp (5 mL) grated lime zest
- 1 lb (500 g) boneless skinless chicken breast cut into thin strips
- 1 tbsp (15 mL) butter
- 1 onion thinly sliced
- 3 cloves garlic minced
- 1/4 tsp (1 mL) salt
- 1 sweet red pepper chopped
- 2 cups (500 mL) no-salt-added canned diced tomatoes
- 2 tbsp (30 mL) cornstarch
- 1 cup (250 mL) frozen green peas thawed, or chopped green beans
- 1/2 tsp (2 mL) ground cumin
- 2 tsp (10 mL) freshly squeezed lime juice
- 2 tbsp (30 mL) chopped fresh cilantro
- 2 cups (500 mL) hot cooked brown rice
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Preparation
In a bowl, combine 3/4 cup (175 mL) of the yogurt, the tikka paste and lime zest; add chicken and stir to coat well. Let marinate at room temperature for 10 minutes or cover and refrigerate for up to 4 hours.
In a large skillet, melt butter over medium heat; sauté onion, garlic and salt for 3 minutes or until starting to soften. Add sweet red pepper and sauté for 3 minutes or until softened.
Stir in tomatoes and bring to a boil, stirring occasionally. Reduce heat and boil gently, stirring often, for about 3 minutes or until slightly thickened.
Sprinkle cornstarch over chicken mixture and stir to combine. Add to skillet with peas, stirring well. Simmer, stirring often, for about 10 minutes or until chicken is no longer pink inside and sauce is thickened.
Meanwhile, in a small bowl, whisk ground cumin, lime juice and cilantro into remaining 3/4 cup (175 mL) yogurt. Serve chicken in sauce on rice, topped with yogurt.
Tips
If canned tomatoes without added salt are not available, omit the salt in step 2, then taste the sauce just before serving and add up to 1/4 tsp (1 mL) salt to taste.
Basmati rice is traditional to serve with curries and whole grain brown basmati rice is becoming more available and adds a nice flavour to complement the curry; regular long-grain brown rice is a good alternative.
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Nutritional information
Per serving| Energy: | 459 Calories |
| Protein: | 40 g |
| Carbohydrate: | 53 g |
| Fat: | 10 g |
| Fibre: | 9.3 g |
| Sodium: | 296 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 24 % / 268 mg |
| Vitamin C: | 107 % |
| Thiamin: | 89 % |
| Vitamin B6: | 83 % |
| Selenium: | 82 % |
