Chicken Tikka

Ingredients (serves 4)

400g skinless, boneless chicken breasts, cut into bite-size chunks

Juice of 2 lemons

1/2 onion, chopped

4 garlic cloves

2tbsp fresh ginger, grated

1tbsp ground coriander

1/2-1tsp paprika

1/2-1tsp chilli powder

150g low-fat natural yogurt

Olive oil, to grease

300g basmati rice

Fresh coriander, to garnish

Lemon wedges, to serve

For the garlic dip

200g low-fat natural yogurt

1 garlic clove

4 spring onions, sliced

Instructions

1. Put the chicken in a non-metallic dish and brush with the lemon juice. Cover and chill for 30 min.

2. Put the onion, garlic, ginger and spices in a food processor. Blend to form a smooth paste.

3. Mix the paste with the yogurt and use to coat the chicken evenly. Cover and chill for at least 4 hr, or overnight.

4. Preheat the oven to 190 C. Put the chicken in a lightly greased baking dish and bake for 25-30 min, or until it's tender and cooked through.

5. While the chicken is cooking, cook the rice according to the pack intructions, drain and set aside, keeping warm.

6. Make the garlic dip by mixing all the ingredients together.

7. Sprinkle the chicken tikka with a few coriander leaves and serve with the rice, dip and lemon wedges.

The recipe comes from Healthy Food Guide, November 2011