Chicken Tikka With Cucumber Raita

Gluten Free
Health score
30%
Chicken Tikka With Cucumber Raita
50 min.
5
541kcal

Suggestions

Ingredients

  • teaspoon ground pepper 
  • servings cilantro leaves chopped for serving
  • medium cucumber peeled halved seeded chopped (, , and )
  • 0.5 teaspoon cumin seeds lightly toasted chopped
  • teaspoons ginger fresh minced
  • small garlic clove minced
  •  garlic clove minced
  • teaspoon ground cardamom 
  • teaspoons ground cumin 
  • teaspoon mace 
  • teaspoon nutmeg 
  • teaspoon pepper fresh black
  • servings pepper fresh
  • tablespoons juice of lemon fresh
  • servings lemon wedges for serving
  • 0.3 cup mint leaves chopped
  • tablespoon mustard chinese
  • 0.8 cup yogurt plain
  • cups yogurt plain
  • servings onion red thinly sliced for serving
  • 1.5 teaspoons salt 
  • servings salt 
  • 2.3 lbs chicken breast boneless skinless cut into 1 1/2-inch cubes
  • 0.5 cup cream sour
  •  tomatoes seeded chopped
  • teaspoon turmeric 
  • 0.5 cup savory vegetable mixed
  • 0.5 cup savory vegetable mixed
  • servings vegetable oil for the grill

Equipment

  • bowl
  • knife
  • whisk
  • grill
  • skewers
  • cutting board
  • glass baking pan

Directions

  1. Soak six 12-inch bamboo skewers in warm water for 30 minutes. Thread the chicken onto the skewers and set in a shallow glass baking dish.On a cutting board, use the side of a large knife to mash the garlic, ginger and salt to a paste. In a bowl, whisk the paste with the yogurt, mustard oil, lemon juice, cumin, mace, nutmeg, cardamom, turmeric, cayenne and black pepper.
  2. Pour the marinade over the chicken; turn to coat. Cover and refrigerate for 3 to 4 hours, turning occasionally.Raita: On a cutting board, use the side of a large knife to mash the garlic with a large pinch of salt to a paste. In a medium bowl, mix the garlic paste with the yogurt, sour cream, cucumber, tomato, mint and toasted cumin. Season with salt and pepper and put in refrigerator.Light a grill. Lightly oil the grate. Grill the chicken over a medium-hot fire for about 4 minutes per side, or until it is cooked through and golden.
  3. Serve with the lemon wedges, red onion, cilantro and Cucumber Raita.

Nutrition Facts

Calories541kcal
Protein37.76%
Fat48.62%
Carbs13.62%

Properties

Glycemic Index
111.7
Glycemic Load
3.67
Inflammation Score
-10
Nutrition Score
32.749130487442%

Flavonoids

Eriodictyol
1.2mg
Hesperetin
1.38mg
Naringenin
0.26mg
Apigenin
0.12mg
Luteolin
0.3mg
Isorhamnetin
0.05mg
Kaempferol
0.04mg
Myricetin
0.09mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:541.18kcal
27.06%
Fat:29.25g
45%
Saturated Fat:8.7g
54.39%
Carbohydrates:18.44g
6.15%
Net Carbohydrates:15.23g
5.54%
Sugar:8.79g
9.76%
Cholesterol:161.72mg
53.91%
Sodium:1253.61mg
54.5%
Alcohol:0g
100%
Protein:51.12g
102.25%
Vitamin B3:22.25mg
111.25%
Selenium:70.94µg
101.35%
Vitamin B6:1.73mg
86.59%
Phosphorus:631.12mg
63.11%
Vitamin A:2710.99IU
54.22%
Vitamin B5:3.74mg
37.45%
Potassium:1280.75mg
36.59%
Vitamin K:33.27µg
31.68%
Vitamin B2:0.5mg
29.69%
Manganese:0.55mg
27.48%
Magnesium:101.44mg
25.36%
Calcium:244.37mg
24.44%
Vitamin C:17.16mg
20.79%
Vitamin B1:0.27mg
17.92%
Zinc:2.55mg
17.01%
Vitamin B12:0.96µg
15.92%
Iron:2.62mg
14.57%
Vitamin E:2.05mg
13.65%
Fiber:3.21g
12.84%
Folate:44.87µg
11.22%
Copper:0.21mg
10.44%
Vitamin D:0.34µg
2.26%
Source:Food.com