Dinner

Chicken Tikka with Cucumber Raita and Rice

Name: Chicken Tikka with Cucumber Raita and Rice
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Chicken breast; 100 g Greek yogurt, 0% fat; 1 tbsp (15 g) Indian curry paste; 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; 40 g Red onion; To taste Salt

Yogurt-marinated chicken pieces charred under the grill, with a cucumber and mint raita and rice. 54 g of protein for 487 kcal.

Calories: 487kcal
Protein: 54g
Fat: 8g
Carbs: 45g

Per serving, makes 1. 20 minutes of work, then two hours to marinate, or overnight. Published 8 September 2026.

Allergens

Milk

Some jars contain mustard seed. Check the label.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast170 g
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.
Greek yogurt, 0% fat100 g
Half for the marinade, half for the raita.
Indian curry paste1 tbsp (15 g)
A tikka or tandoori paste. Pastes are 20% fat from the oil they are bound with, so a tablespoon is 38 kcal.
Garlic1 clove, about 3 g
Fresh gingerA thumb, grated
Lemon juiceA squeeze
Cucumber80 g
Fresh mintA few leaves, chopped
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Red onion40 g
SaltTo taste

Method

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.
Grate the cucumber, squeeze it dry, and stir it into the rest of the yogurt with the mint and a pinch of salt.
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.
Serve on the rice with the raita and the onion sliced thinly and soaked for five minutes in cold water.

Worth knowing

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.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.