healthy chicken tikka skewer salad

Healthy Chicken Tikka Skewers & Salad Recipe

28’s Home Nutrition Program (Stream: female, healthy weight maintenance)
This protein-packed chicken and salad healthy lunch recipe is great for the warmer months, and the mild Indian flavours are simply delicious. And, if you need something heartier just swap the salad for some colourful roast veg!
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner, Lunch, Main Course
Cuisine Indian
Servings 1
Calories 437 kcal

Equipment

  • 2 bamboo skewers (soaked in water for 5 minutes)
  • small mixing bowl

Ingredients
  

Chicken Tikka Skewers

  • 175 g chicken thigh skinless fillets (boneless) trimmed and cut into 2cm chunks
  • 1.5 tablespoon greek yoghurt full fat is best
  • 1/4 lemon juice & zest
  • 1 clove garlic minced
  • 1/4 teaspoon turmeric ground or fresh
  • 1/4 teaspoon smoked paprika ground
  • 1/2 teaspoon garam masala
  • salt and pepper to taste
  • 1 naan bread or gluten free alternative

Salad

  • 25 g snowpeas (AKA sugar-peas)
  • 1/4 lebanese cucumber ends trimmed and sliced into strips

Cucumber Dipping Sauce

  • 1 greek yoghurt full fat is best
  • 1/4 lebanese cucumber finely diced
  • 1/4 lemon juiced

Instructions
 

  • Preheat a fan-forced oven to 200°C/400°F/Gas Mark 6 and line a baking dish with baking paper.

Chicken Tikka Skewers

  • Add lemon juice and zest, garlic, turmeric, paprika, garam masala, yoghurt, salt and pepper in a small mixing bowl and stir to combine.
  • Stir through the chicken pieces and coat well.
  • Optional: allow to marinate for 30 minutes for maximum flavour, however this isn’t necessary
  • Thread the chicken pieces evenly amongst the skewers and place in a baking dish.
  • Place in the oven and cook for 10 minutes.
  • Turn over the chicken skewers and cook for a final 10 minutes. (Pop the naan in the oven to warm it up for the last few minutes)

Cucumber Sauce

  • Meanwhile, prepare the Cucumber Dipping Sauce by combining the yoghurt cucumber and lemon together in a small bowl. Set aside.

Salad

  • Toss mixed leaves, snow peas and cucumber together. Set aside.

Once chicken is cooked it's time to plate up.

  • Lay the salad on a serving bowl, place the skewers on top and dollop the cucumber dipping sauce liberally. Don't forget your naan, place it on the side and enjoy your healthy chicken tikka skewer salad!
Keyword Summer

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.

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