🍛 Chicken tikka plate

Name: Chicken tikka plate
Total time: 50 min
Yield: 2
Cuisine: South Asia · Middle East
Ingredients: 500 g boneless chicken, in chunks; 120 g plain yogurt; 2 garlic cloves and 1 cm ginger, grated; 1 tsp chilli powder, 1 tsp cumin, 1 tsp garam masala, salt, juice of ½ lemon; 150 g basmati rice; Salad: cucumber, tomato, onion, lemon; 2 flatbreads (naan or chapati)

Origin: South Asia · Middle East

788kcal

per serving · 450 g

175kcal

per 100 g

72 gProtein16 g / 100 g

32 gFat7 g / 100 g

54 gCarbs12 g / 100 g

A chicken tikka plate is a full meal of yogurt-marinated chicken tikka grilled over charcoal, served with a mound of rice, a fresh salad and warm flatbread. The chicken is smoky and tender with charred edges, balanced by crisp vegetables and soft bread. It is a staple at Pakistani and Indian grill restaurants, especially in the Gulf.

Diets

✓

No porkfor halal, the meat must be halal-slaughtered

✓

High protein16 g protein per 100 g — 37% of the calories

Not vegetarianbecause of: chicken

Not veganbecause of: chicken, yogurt

Contains glutenbecause of: bread

Contains dairybecause of: yogurt

Not keto12 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Gluten ⚠ Milk

What it is made of

chickenyogurtspicesricesaladbread

Recipe

2 servings50 min

Ingredients

500 g boneless chicken, in chunks
120 g plain yogurt
2 garlic cloves and 1 cm ginger, grated
1 tsp chilli powder, 1 tsp cumin, 1 tsp garam masala, salt, juice of ½ lemon
150 g basmati rice
Salad: cucumber, tomato, onion, lemon
2 flatbreads (naan or chapati)

Method

Marinate the chicken in yogurt, garlic, ginger, spices, lemon and salt for 2 hours or more.
Skewer and grill over charcoal or under a hot grill for 12–15 minutes until charred and cooked through.
Meanwhile cook the rice and chop the salad.
Warm the bread and serve everything together on one plate.

How to make it lighter

Choose either rice or bread rather than both.
Ask for extra salad and less rice.
Chicken breast tikka is leaner than thigh.

History

Chicken tikka comes from the tandoor cooking of Punjab; as a plated meal with rice, salad and bread it is a fixture of South Asian grill restaurants in the Gulf, the United Kingdom and beyond.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →