Chicken Tikka Kebabs with Charred Tomato Chutney and Warm Flat Bread

Health score
54%
Chicken Tikka Kebabs with Charred Tomato Chutney and Warm Flat Bread
25 min.
4
593kcal

Suggestions

Ingredients

  • pounds rotisserie chicken breast meat boneless skinless cut into 1 1/2-inch cubes
  • tablespoons a handful cilantro leaves finely chopped
  • servings coarse salt 
  • teaspoon coriander seed 
  • teaspoon cumin seeds 
  • tablespoon mild curry paste 
  • Package d flat breads 
  •  juice of lemon juiced
  • teaspoon mustard seed 
  • cup yogurt plain
  •  plum tomatoes 
  • 0.5 teaspoon pepper flakes red crushed
  • small onion sweet chopped
  • 0.5 cup tomato purée 
  • tablespoons vegetable oil 2 turns around the pan
  • pounds white-skinned potatoes diced peeled

Equipment

  • food processor
  • bowl
  • frying pan
  • pot
  • grill
  • stove
  • skewers
  • grill pan
  • metal skewers

Directions

  1. Preheat grill pan or indoor electric grill to high.
  2. Combine yogurt, curry paste, lemon juice, and cilantro in a shallow dish.
  3. Add chunks of chicken and coat evenly in yogurt sauce. Lace meat onto metal skewers. When you are about 10 minutes away from eating, place chicken on hot grill and cook 5 or 6 minutes on each side, until charred at edges and chicken meat is firm.
  4. Place a small heavy skillet on stovetop over high heat. When pan is very hot, add whole tomatoes. Pan roast the tomatoes until charred on all sides.
  5. Place the tomato sauce and charred fresh tomatoes in a food processor. Return skillet to heat and toast mustard and coriander seeds and crushed red pepper until they pop.
  6. Add seeds and flakes to food processor with a few pinches coarse salt. Pulse grind tomato mixture into a chunky chutney and transfer to a small bowl. When you remove chicken from grill, add flat bread to blister and warm it through. Slide chicken off skewers on to a serving dish. Set bowl of tomato chutney with a serving spoon along side. Pile chicken into or onto flat bread with tomato chutney to top. Potatoes with cumin are a perfect side to this meal.
  7. Serving suggestion: Potatoes with Cumin, recipe follows.
  8. Boil potatoes in salted water to cover until tender, about for 7 minutes.
  9. Drain potatoes, return to hot pot to dry them out.
  10. Heat skillet over medium high to high heat.
  11. Add cumin seeds. When seeds pop and crackle, add oil, then onion.
  12. Saute onion 2 minutes, stirring constantly.
  13. Add potatoes to the pan and toss to coat and lightly brown, about 3 minutes.
  14. Remove the pan from heat, season with salt, to taste, and serve.

Nutrition Facts

Calories593kcal
Protein38.48%
Fat24.17%
Carbs37.35%

Properties

Glycemic Index
68.69
Glycemic Load
30.16
Inflammation Score
-9
Nutrition Score
38.782608773397%

Flavonoids

Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.42mg
Luteolin
0.01mg
Kaempferol
2.83mg
Myricetin
1.01mg
Quercetin
15.41mg

Nutrients percent of daily need

Calories:592.55kcal
29.63%
Fat:15.9g
24.46%
Saturated Fat:3.84g
24.01%
Carbohydrates:55.31g
18.44%
Net Carbohydrates:47.78g
17.37%
Sugar:12.12g
13.47%
Cholesterol:153.11mg
51.04%
Sodium:523.6mg
22.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.96g
113.92%
Vitamin B3:27.07mg
135.36%
Vitamin B6:2.59mg
129.39%
Selenium:77.03µg
110.04%
Vitamin C:65.02mg
78.81%
Phosphorus:722.82mg
72.28%
Potassium:2276.66mg
65.05%
Vitamin B5:4.43mg
44.29%
Magnesium:145.8mg
36.45%
Manganese:0.61mg
30.37%
Fiber:7.53g
30.12%
Vitamin B1:0.42mg
27.82%
Vitamin A:1380.44IU
27.61%
Vitamin B2:0.45mg
26.3%
Copper:0.5mg
24.92%
Iron:4.2mg
23.35%
Vitamin K:23.69µg
22.56%
Folate:82.34µg
20.58%
Zinc:2.75mg
18.34%
Calcium:157.02mg
15.7%
Vitamin E:2.13mg
14.19%
Vitamin B12:0.68µg
11.34%
Vitamin D:0.29µg
1.92%