Title
Chicken Tikka
Chicken tikka is boneless chicken marinated in-store in yoghurt, ginger, garlic and tandoori spice. The yoghurt is the secret: its acidity gently tenderises the meat while its fat carries the spice and helps it char rather than burn.
Around 26g protein per 100g cooked and naturally lean once grilled. Thread onto skewers and grill over high heat for 3 to 4 minutes a side, or roast at 220C for 15 to 18 minutes until the edges catch, then rest for 5 minutes.
Marinated fresh on the day so the spice sits on the surface rather than soaking in and toughening the meat. Fold any leftovers through a tikka masala, or into a wrap with salad and yoghurt.
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