Chicken Tikka

Introduction:

Chicken Tikka is a popular Indian dish made from marinated chicken pieces, typically grilled or cooked in a tandoor, a traditional clay oven. The marinade is a combination of yogurt, aromatic spices, and citrus, which tenderizes the meat and infuses it with rich flavors. Grilled until slightly charred and smoky, Chicken Tikka is often served as an appetizer, or paired with naan, rice, or salad for a complete meal.

Ingredients:

• 1 kg boneless chicken thighs (or chicken breasts), cut into bite-sized pieces
• 1 cup plain Greek yogurt (for marinating)
• 2 tablespoons lemon juice
• 1 tablespoon garlic paste
• 1 tablespoon ginger paste
• 2 tablespoons vegetable oil (or mustard oil for authenticity)
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon ground garam masala
• 1 teaspoon ground paprika (or Kashmiri chili powder for color)
• 1 teaspoon cayenne pepper (optional for heat)
• 1 teaspoon salt
• ½ teaspoon freshly ground black pepper
• 2 tablespoons chopped fresh cilantro (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Prepare the marinade:
   • In a large mixing bowl, combine the yogurt, lemon juice, garlic paste, ginger paste, oil, cumin, coriander, turmeric, garam masala, paprika, cayenne (if using), salt, and pepper. Whisk the mixture until smooth and well combined.
2. Marinate the chicken:
   • Add the chicken pieces to the marinade, ensuring each piece is fully coated. Cover the bowl with plastic wrap or transfer the chicken to a resealable bag. Marinate in the refrigerator for at least 4 hours, or preferably overnight for deeper flavor absorption.
3. Preheat the grill:
   • Preheat your grill to medium-high heat (around 200°C/400°F). Lightly oil the grates to prevent sticking. If using skewers, thread the marinated chicken pieces onto skewers, leaving some space between each piece for even cooking.
4. Grill the chicken:
   • Place the skewered chicken on the grill, cooking for 4-5 minutes per side, until charred on the outside and cooked through (internal temperature of 75°C/165°F). Turn occasionally to ensure even cooking and prevent burning.
5. Rest and serve:
   • Remove the chicken from the grill and let it rest for a few minutes. Garnish with fresh cilantro and serve hot with lemon wedges for squeezing over the top.

Health Notes:

• Chicken Tikka is a high-protein, lower-carb dish that can be part of a balanced meal. The use of yogurt in the marinade adds probiotics and helps tenderize the chicken without excess fat. However, the sodium content can be high due to the spices and salt, so adjust the salt levels if needed.

Serving Suggestions:

• Chicken Tikka is perfect when served with naan, rice, or a simple cucumber raita (yogurt sauce). It also pairs well with a fresh salad or grilled vegetables for a healthy meal. For a full Indian feast, consider serving alongside dishes like dal (lentils) or a tangy chutney.

Tips:

• Yogurt tenderization: Marinating the chicken in yogurt helps break down the proteins, making it tender and juicy. For the best results, let the chicken marinate overnight.
• Grill or oven: If a grill isn’t available, you can cook the chicken in an oven. Preheat the oven to 200°C (400°F) and cook the chicken on a wire rack for 20-25 minutes, turning halfway through for even browning.
• Colorful tikka: Use Kashmiri chili powder or paprika for vibrant color without adding excessive heat.