
Tawa chicken tikka
Curd-marinated chicken breast charred on a tawa, 35 g protein for 265 kcal.
- Active time
- 30 min (15 prep + 15 cook)
- Plan ahead
- Marinate 30 minutes, or overnight
- Makes
- 2 servings
- Level
- Medium
- Gear
- Tawa
Per serving
1 plate (180 g)
- Calories
- 265kcal
- Protein
- 35g
- Carbs
- 7g
- Fibre
- 2g
- Fat
- 11g
- Sugar
- 4g
Chicken breast cubes marinated in hung curd, ginger-garlic, lemon and tandoori spices, then seared on a hot tawa with onion and capsicum. No tandoor, no butter, no cream: the curd keeps the breast meat juicy. A high-protein dinner or post-workout plate; add a salad or a roti alongside.
- High protein
- Low calorie
- Low carb
- No added sugar
- Dinner
- Post-workout
Contains dairy.
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Ingredients
Method
- 1
Mix curd, ginger-garlic paste, lemon, chilli powder, turmeric, garam masala, kasuri methi and salt. Coat the chicken and rest 30 minutes (or overnight in the fridge).
- 2
Heat a tawa on high until a drop of water skips. Brush with 1 tsp oil and lay the chicken in a single layer without crowding.
- 3
Leave untouched 3 minutes until charred spots form, turn, and cook another 3 to 4 minutes until the thickest piece is white inside. Move to a plate.
- 4
Add the remaining oil, onion and capsicum to the tawa. Toss 2 to 3 minutes on high until blistered but still crunchy. Mix with the chicken and serve with lemon wedges.
Tips
- Hanging the curd stops the marinade going watery and helps it char.
- Cook in two batches if your tawa is small; crowding steams the chicken instead of searing it.
Swaps
- No chicken? Use 300 g paneer and cook 2 minutes a side; the protein drops to about 20 g.
Storage
Keeps 2 days in the fridge. Reheat on a hot tawa for 2 minutes rather than in the microwave.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- Calories
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- Protein
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