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Spiced Yogurt Chicken Tikka

4 Servings

Preparation Time: 20 min
Cooking Time: 25 min

Marinating the chicken in yogurt gives it a moist, tender texture and tempers the curry spices making this a mild, yet aromatic and flavourful dish. The cumin and cilantro yogurt for the topping adds just the right zest and tang.

Ingredients

1 1/2 cups plain yogurt, divided 375 mL
3 Tbsp tikka, tandoori or other mild curry paste 45 mL
1 tsp grated lime zest 5 mL
1 lb boneless skinless chicken breast, cut into thin strips 500 g
1 Tbsp butter 15 mL
1  onion, thinly sliced 1 
3  cloves garlic, minced 3 
1/4 tsp salt 1 mL
1  sweet red pepper, chopped 1 
2 cups no-salt-added canned diced tomatoes 500 mL
2 Tbsp cornstarch 30 mL
1 cup frozen green peas, thawed, or chopped green beans 250 mL
1/2 tsp ground cumin 2 mL
2 tsp freshly squeezed lime juice 10 mL
2 Tbsp chopped fresh cilantro 30 mL
2 cups hot cooked brown rice 500 mL
Basmati rice is traditional to serve with curries and whole grain brown basmati rice is becoming more available and adds a nice flavour to complement the curry; regular long-grain brown rice is a good alternative.

Instructions

Step 1
In a bowl, combine 3/4 cup (175 mL) of the yogurt, the tikka paste and lime zest; add chicken and stir to coat well. Let marinate at room temperature for 10 minutes or cover and refrigerate for up to 4 hours.

Step 2
In a large skillet, melt butter over medium heat; sauté onion, garlic and salt for 3 minutes or until starting to soften. Add sweet red pepper and sauté for 3 minutes or until softened.

Step 3
Stir in tomatoes and bring to a boil, stirring occasionally. Reduce heat and boil gently, stirring often, for about 3 minutes or until slightly thickened.

Step 4
Sprinkle cornstarch over chicken mixture and stir to combine. Add to skillet with peas, stirring well. Simmer, stirring often, for about 10 minutes or until chicken is no longer pink inside and sauce is thickened.

Step 5
Meanwhile, in a small bowl, whisk ground cumin, lime juice and cilantro into remaining 3/4 cup (175 mL) yogurt. Serve chicken in sauce on rice, topped with yogurt.

Tips

If canned tomatoes without added salt are not available, omit the salt in step 2, then taste the sauce just before serving and add up to 1/4 tsp (1 mL) salt to taste.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 459
Fat / Lipides 10 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 296 mg
Carbohydrates / Glucides 53 g
Fiber / Fibres 9.3 g
Sugars / Sucres
Protein Protéines 40 g
Vitamin A / Vitamine A
107 %
Vitamin C / Vitamine C
24 %
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

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