Skinny Chicken Tikka

Ingredients

• 700 gchicken, diced
• 1 tbsplemon juice
• 1 tspsea salt
• 1 tspcaster sugar
• 175 glow-fat Greek yoghurt
• 1 tbspginger purée
• 1 tbspgarlic purée
• 2 tbsptandoori masala spice mix
• ½ tspturmeric
• ½ tspgaram masala
• 1 tspground coriander
• ½ tspchilli powder
• to tastespray oil

Instructions

1. 1

   Mix the marinade

   Put the diced chicken in a large bowl. Add the lemon juice, sea salt, caster sugar, Greek yoghurt, ginger purée, garlic purée, tandoori masala, turmeric, garam masala, ground coriander and chilli powder. Stir until the chicken is evenly coated.

2. 2

   Marinate the chicken

   Cover the bowl and refrigerate the chicken for 2–24 hours.

3. 3

   Prepare the grill

   Preheat the grill to high. Line the grill pan with foil and spray it with oil.

4. 4

   Thread the skewers

   Spray metal skewers with oil and thread the chicken pieces onto them. Set the skewers on the grill pan, spray the chicken with oil and cook quite close to the grill element for 3–4 minutes.

5. 5

   Grill until cooked

   Turn the skewers, spray the chicken with more oil and cook for another 3–4 minutes. Continue turning and spraying until cooked through, about 20–25 minutes in total, with some charred areas on the chicken.

6. 6

   Serve the chicken

   Carefully ease the chicken off the skewers and enjoy it hot or cold.

What is chicken tikka?

Chicken tikka is an Indian dish of pieces of chicken marinated with yoghurt and spices, then cooked over high heat. The yoghurt coats the meat while the spices give it its distinctive aromatic flavour.

This version uses low-fat Greek yoghurt and cooks under a hot grill, making it practical to prepare at home without a tandoor. Turning the skewers as the chicken cooks helps develop browned, charred patches.

Nutrition and macros by portion

The nutrition label shows one serving as written: 416 calories, 35g protein, 7g carbs, 27g fat.

Chicken provides most of the protein, while the yoghurt contributes some protein and fat; the small amount of sugar and the yoghurt account for much of the carbohydrates. Pair a portion with vegetables and a measured serving of rice or flatbread for a more complete plate.

Why the marinade works

Yoghurt: its thick texture clings to the diced chicken, keeping the spices close to the meat during grilling. Lemon juice, salt and a little sugar round out the seasoning.

Spices: tandoori masala provides the main blend, while turmeric, garam masala, coriander and chilli add further layers of flavour. Ginger and garlic purées mix easily into the yoghurt.

Marinating time matters

Minimum time: leave the covered chicken in the fridge for at least 2 hours so the marinade can coat it thoroughly. If you have more time, the recipe allows up to 24 hours.

Before grilling: keep the chicken refrigerated while it marinates, and thread it onto the skewers just before cooking. A fairly even size for the pieces helps them cook at a similar rate.

Getting charred edges

Close heat: the method places the skewers quite near the grill element, which helps brown the outside. The chicken needs regular turns so the surface chars without one side taking all the heat.

Oil: a light spray on the grill pan, skewers and chicken helps limit sticking. Use care when handling the hot pan and skewers.

How to tell it is done

Timing: the recipe gives 20–25 minutes in total, with an initial 3–4 minutes on each side before continuing to turn the skewers. Actual cooking time can vary with the size of the chicken pieces and the grill.

Doneness: check the thickest piece is cooked through before serving. Some charred areas are intended, but the chicken should not be raw inside.

Serving ideas

For a meal: serve the chicken with rice or flatbreads and a fresh salad or vegetables. These sides add substance and contrast with the warm, spiced chicken.

For a spread: offer the chicken hot straight from the grill, or serve it cold as part of a picnic-style meal. Remove it carefully from the skewers before eating.

Recipe notes & tips

• Cut the chicken into similarly sized pieces so they cook at a more even pace.
• Stir the marinade until the spices are evenly distributed before covering the bowl.
• Keep the chicken covered in the fridge throughout the marinating time.
• Spray the metal skewers as well as the grill pan to help the chicken release more easily.
• Turn the skewers regularly and watch for charred patches as they cook.
• Ease the chicken off the skewers carefully, as both the metal and the meat will be hot.

Variations

• Adjust the heat: use less chilli powder for a milder result.
• Use the barbecue: cook the marinated chicken on a hot barbecue, turning regularly until cooked through.
• Serve as wraps: tuck the cooked chicken into flatbreads with salad.
• Make a rice plate: serve with rice and vegetables for a more substantial meal.
• Offer it cold: chill cooked chicken and serve it as part of a cold lunch.

Common mistakes to avoid

• Uneven pieces: large and small chunks cook at different rates, so dice the chicken to a similar size.
• Short marinating: skipping the 2-hour minimum leaves less time for the yoghurt and spices to coat the chicken.
• Crowded skewers: tightly packed pieces are harder to cook evenly, so leave a little space between them.
• One-sided grilling: leaving the skewers unturned can lead to uneven browning; turn them regularly.
• Relying on colour alone: charred patches do not confirm the centre is cooked, so check a thick piece before serving.

How to store

Refrigerate leftover cooked chicken in a covered container and eat within 2–3 days. Reheat until piping hot throughout, or serve it cold from the fridge.

Frequently asked questions