Chicken tikka and rice salad
Serves 4
Syns per serving; Free
For the chicken tikka
250 g fat free natural yogurt
juice of 1 lime
1 tbsp tikka curry powder
4 tbsp tomato puree
1 tbsp finely grated fresh root ginger
3 garlic cloves, finely chopped
a pinch of salt
4 skinless chicken breast fillets, cut into bite-size chunks
For the salad
250 g dried basmati rice
1 large cucumber, deseeded and cubed
4 tomatoes, deseeded and roughly chopped
1 red onion, roughly chopped
1/4 small pack each of fresh mint and coriander, roughly chopped, plus whole mint leaves to garnish
For the raita dressing
200 g fat free natural fromage frais
juice of 1 lime
1/2 tsp ground cumin, plus extra to garnish
1 red chilli, deseeded and finely chopped
a pinch of freshly ground black pepper
For the chicken tikka, mix the yogurt, lime juice, tikka powder, tomato puree, ginger and garlic in a bowl and season with salt. Stir in the chicken, cover and chill for 4-6 hours, or overnight.
Preheat your grill to high. Carefully thread the chicken onto 4 metal skewer, discarding the marinade. Grill for 10-12 min, or until cooked through turning occasionally. Leave to cool.
Meanwhile, cook the rice according to the packet instruction. Drain, cool under cold running water, then transfer to a wide salad bowl.
Add the cooled chicken to the rice with the remaining salad ingredients and toss well. Whisk all the raita ingredients together, garnish with a little ground cumin and drizzle over the salad to serve.
