Chicken Tikka with Cucumber Raita and Rice
Makes 1 serving

INGREDIENTS
170 g Chicken breast (In 4 cm chunks. Smaller ones dry out under the grill. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.)
100 g Greek yogurt, 0% fat (Half for the marinade, half for the raita.)
1 tbsp (15 g) Indian curry paste (A tikka or tandoori paste. Pastes are 20% fat from the oil they are bound with, so a tablespoon is 38 kcal.)
1 clove, about 3 g Garlic
A thumb, grated Fresh ginger
A squeeze Lemon juice
80 g Cucumber
A few leaves, chopped Fresh mint
120 g Cooked white rice (Cooked weight. About 50 g of dry rice becomes 130 g cooked.)
40 g Red onion
To taste Salt

METHOD
1. Mix half the yogurt with the paste, garlic, ginger, lemon and salt, coat the chicken and leave it in the fridge for at least two hours.
2. Grate the cucumber, squeeze it dry, and stir it into the rest of the yogurt with the mint and a pinch of salt.
3. Thread the chicken onto skewers and grill as close to a very hot grill as you can for twelve minutes, turning twice, until blackened at the edges and cooked through.
4. Serve on the rice with the raita and the onion sliced thinly and soaked for five minutes in cold water.

Contains milk.
Some jars contain mustard seed. Check the label.

RECIPE NOTES
The yogurt marinade is what lets you use breast here. It holds moisture through the fierce heat that gives tikka its char.
A restaurant tikka masala with rice is 900 kcal and up. The tikka itself, before the cream sauce, is the part worth keeping.

Full recipe: https://www.getfuel8.com/recipes/chicken-tikka-raita-rice
