Chicken Tikka (The G.I. Diet Cookbook) Recipe

Looking for an easy Chicken Tikka (The G.I. Diet Cookbook) recipe? Learn how to make Chicken Tikka (The G.I. Diet Cookbook) using healthy ingredients.


Submitted by vitharien

Makes 4 servings



This recipe is from the G.I. Diet Cookbook by Rick Gallop. This recipe uses garam masala, an Indian spice mixture with myriad uses. You can buy it, but our version on page 119 is far superior. This recipe is quick and easy to cook and prepare, but it does require time for the marinating.

Recipe Ingredients for Chicken Tikka (The G.I. Diet Cookbook)

1 serving Astro Original 0% - Plain Yogurt
2 cloves, raw Garlic
3 tsp Ginger Root
0.04 cup Lemon Juice
1 tsp Salt, Table
1/2 teaspoon Cumin, Ground
1/2 tsp Chili Powder
1/2 tsp Garam Masala
1/4 tsp Turmeric, Ground
16 oz Chicken

Recipe Directions for Chicken Tikka (The G.I. Diet Cookbook)

  1. To turn the yogurt into Yogurt Cheese: Place plain non- or low-fat yogurt in sieve lined with cheese-cloth or coffee filter. Place sieve over a bowl. Cover with plastic wrap and refrigerate at least 1 hour or up to 4 hours.. Discard liquid that drains off and transfer yogurt to another bowl.

  2. Mince the garlic and ginger.

  3. Cut the boneless skinless chicken breasts into bite-size cubes.

  4. In a bowl, stir together Yogurt Cheese, garlic, ginger, lemon juice, salt, cumin, chili powder, garam masala, and turmeric. Add chicken and toss to coat thoroughly with mixture. Cover and marinate in refrigerator for 4 to 6 hours.

  5. Preheat oiled grill to medium-high or oven to 400F.

  6. Remove chicken from marinade and thread onto 4 bamboo skewers that have been soaked for 30 minutes.

  7. Grill, turning occasionally, until chicken is no longer pink inside, about 10 minutes, or place on baking sheet and bake for 10 to 12 minutes.

Categories

Chicken, Main Dish, Indian, Advance, Bake, Grill, Marinade, Quick, Gluten-Free

Nutrition Facts
Serving Size 152.7g
Amount Per Serving
Calories
150
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Trans Fat
0.0g
Cholesterol
74mg
25%
Sodium
662mg
28%
Potassium
445mg
13%
Total Carbohydrates
3.6g
1%
Dietary Fiber
0.4g
2%
Sugars
1.6g
Protein
25.9g
Vitamin A 3% Vitamin C 6%
Calcium 6% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • No saturated fat
  • Very high in niacin
  • High in pantothenic acid
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B6
  •   Bad points
  • High in cholesterol
  • High in sodium
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