Easy Chicken Tikka with Mint Sauce
Tender pieces of marinated chicken drizzled with a creamy mint sauce loaded with cooling cucumber and nutritious avocado makes for a dish that's packed full of flavour AND healthy goodness.
EQUIPMENT
- Measuring equipment, kitchen tongs, sharp knife
- Chopping Board
- Food Processor
- Grill pan or frying pan
INGREDIENTS
Chicken Tikka
- 2 tbsp Extra Virgin Olive Oil
- 1 tbsp Tikka Spice Mix
- 1 tbsp Thick Greek Yoghurt
- 1 tsp Garlic Granules
- 1 tsp Dried Coriander Leaf
- ½ tsp Chilli (Chili) Flakes Omit if you don't want heat!
- ½ tsp Salt
- 500 g (1 lb) Chicken Mini Fillets (Tenders) You can also use breasts cut into large strips
- ½ Lemon Juice of
Mint Sauce
- 100 g (⅔ Cup) English Cucumber Seeds removed or the sauce will be too watery, or 2 baby cucumbers
- 10 g (⅓ Cup) Fresh Mint Leaves Remove and discard stalks
- ½ Avocado
- 1 tsp Honey
- ½ Lemon Juice of
- ¼ tsp Salt
- 100 g (⅓ Cup) Thick (Strained) Greek Yoghurt
Optional Serving Suggestions (Not included in Nutrition Info)
- Wholegrain Naan
- Cauilflower Rice or Wholegrain Rice
- Salad
INSTRUCTIONS
- In a medium-sized bowl, combine the olive oil, tikka spice mix, greek yoghurt, garlic granules, coriander leaf, chilli flakes and salt and stir to combine. Add the chicken and coat with the marinade. Leave to marinate for at least 10 minutes (or overnight and up to a maximum of 24 hours).
- Meanwhile, make the mint sauce. Add the cucumber, avocado, mint leaves, honey, lemon juice, and salt to a food processor and blend until smooth. Now add the yoghurt and pulse a couple of times to combine. Tip: Adding the yoghurt to the initial blend, makes the sauce too runny.
- After the chicken has been sitting in the marinade for at least 10 minutes, set your grill pan or frying pan to medium-high heat. Pop the chicken pieces on the grill and cook for 6 minutes on each side or until cooked through. You are looking for crispy, charred goodness. Just before removing the chicken from the grill, squeeze the juice of half a lemon over the chicken.
- Serve the chicken topped with the mint sauce. I love this chicken served over a bed of cauliflower rice and naan. Enjoy!
NOTES
Marinade: Add even more flavour to the chicken by marinating it for up to 24 hours. Just make sure to cover the bowl with cling film (plastic wrap) and pop it in the fridge.
Meal Prep: The flavour of this chicken will improve with age making it an ideal recipe for meal prep. You can serve the chicken tikka with a salad and drizzle over the mint sauce for a delicious lunch. Just make sure to keep the mint sauce in a separate container until you serve it.
Storage: Store refrigerated in an airtight container for to up 4 days.
Can't Get Hold of a Natural Spice Mix? A combination of garam masala (1 tsp), turmeric (1 tsp), paprika (1 tsp) and ground coriander (1 tsp) also works well.
NUTRITION
Calories: 289kcalCarbohydrates: 10gProtein: 31gFat: 14gSaturated Fat: 2gCholesterol: 81mgSodium: 601mgFiber: 3gSugar: 4g
Have you tried this recipe? I'd love to see!Mention @therealfoodgeek on IG and tag #therealfoodgeek!