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This chicken tikka is low in fat and delicious!

Low in fat – chicken tikka

I really like low fat recipes like chicken tikka as they can be made on the BBQ which is one of my summertime pass-times.

This is a simple dish that I made for my family one Sunday evening during a short break from the rainy weather.

After a few pleading words from my youngest daughter we made the chicken tikka with red dye.  This adds absolutely no flavour to the dish but she seems to like it. When I cook just for my wife and me, we usually leave the colouring out.

For best results, start marinading your chicken tikka 48 hours before cooking!  The garlic and ginger teamed with the bite of the lemon juice will be intense.  This is proof that low fat recipes don’t have to be boring like those ready made diet meals you see in the supermarket.

This recipe tastes fantastic with a low calorie yogurt dressing.

The yogurt dressing I made with this dish was fat free but you’d never know.  It was packed with flavour and really rounded the dish up nicely.  The hot spices used in the marinade go so well with the cooling yogurt.

If you enjoy this Indian chicken recipe give my others a go!

Cumin Chicken Curry
Chicken Tikka Masala
Chicken Curry with Paprika
Chicken Curry with Andhra Chicken Sauce
Chicken Curry with Coconut
Chicken Curry with Black Pepper
Kuzhambu Chicken Curry

The marinade for this chicken tikka also goes great with lamb

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Yield: 4 - 6

Low Fat Recipes - Chicken Tikka With a Yogurt Dressing

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Prep Time 30 minutes

Cook Time 25 minutes

Total Time 55 minutes

Ingredients

• 4 skinless chicken breast cut into one inch pieces
• Juice of 3 lemons
• 1/2 teaspoon red food dye ( optional)
• FOR THE MARINADE
• 250ml (1 cup) non fat plain Greek yogurt
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 6 cloves of garlic - smashed and finely chopped
• 2 inch piece of ginger - grated
• 1 teaspoon red chilli powder
• FOR THE YOGURT DRESSING
• 250ml (1 cup) non fat plain Greek yogurt
• 4 inch piece of cucumber seeded and grated
• 4 cloves garlic - smashed and finely chopped
• 1 inch piece of ginger - grated and chopped
• 2 green chillies finely chopped
• A pinch of salt
• Juice of one lime
• 2 tablespoons chopped coriander

Instructions

1. Place the chicken pieces in a bowl and rub in the food colouring and lemon juice.
2. Mix all the marinade ingredients and allow to marinade for four hours or up to 48 hours. The longer the better!
3. When ready to cook, build a log or charcoal fire in your barbecue or turn your oven to its highest setting. Cooking on the barbecue gives a more authentic tandoori flavour.
4. Scrape off as much of the yogurt marinade as possible and put the chicken pieces on skewers.
5. Place over a hot grill until cooked through or place them in your pre-heated oven for about 20 minutes.
6. Mix the yogurt dressing ingredients in a bowl and serve the chicken tikka with the yogurt dressing, a green salad and perhaps a naan or whole wheat chapati.

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