top of page


Updated: Apr 5, 2023

For a lighter twist on an Indian takeaway and a perfect lunchtime treat. You'll marinade chicken in yoghurt and spices and serve with a rice salad and crisp mint dressing.

Serves 2

Prep 15 mins

Cook 45 mins

Everyday Balance™ ZeroCount

Power Foods™

  • 2 skinless chicken breasts diced into bite-size pieces

  • 150g basmati rice, dried

  • 1 red onion, chopped into wedges

  • 1 tbsp curry powder

  • 15g fresh root ginger peeled and finely chopped

  • 1 garlic clove peeled and finely chopped

  • 10 tbsp fat-free natural yoghurt

  • 1 lemon

  • 200g cherry tomatoes, halved

  • 1/2 cucumber diced into bite-size pieces

  • 10g fresh mint, finely chopped

Prepare your ingredients

Preheat the oven to 220 °C (fan 200 °C, gas mark 7) and prepare your ingredients

1. Put the onion in a small roasting pan, with a pinch of salt and black pepper and add 3 tbsp of water

Give everything a good mix up and put in the oven to roast until the onions begin to

soften then remove from the pan and put to one side to cool

2. Add the rice and 300ml of cold water to a pot with a lid and bring to the boil

Once boiling, reduce the heat to very low and cook covered, for 10-12 mins until all the water

has been absorbed and the rice is cooked

3. In a bowl add the curry powder, ginger, garlic, 4 tbsp of yoghurt, 1/2 of the lemon juice

and a pinch of salt

Then add the chicken and give everything a good mix up - this is your marinated chicken

4. Place a large wide based pan over a medium-high heat, add the chicken and cook for

10-12 mins until cooked through (no pink meat!) Put the cooked chicken onto a plate and leave to cool - this is your chicken tikka

Once cooled, slice the chicken tikka pieces

5. Mix up the tomatoes, 3/4 cucumber, a squeeze of lemon juice and 2/3 of the mint into the

rice - this is your rice salad

6. Mix up the remaining yoghurt, cucumber and mint together Add a pinch of salt and a squeeze of lemon juice - this is your mint raita

To serve put the rice salad onto your plates and load with the chicken tikka and onion wedges on top. Drizzle with your mint raita and enjoy!

621 views0 comments


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page