Chicken tikka salad
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These chicken tikka drumsticks with a leafy green salad and a cooling mint raita yogurt makes a lovely light lunch.
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Prep time: 15 mins
+ marinating time -
Cooking time: 30-35 mins
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Serves: 4
Ingredients
Anjali Pathak's tip: 'It's really easy to toast your own pine nuts. Simply roast them in a dry frying pan on a medium heat until light golden brown.'
- 8chicken drumsticks, skin removed
- 2tbsp tikka masala paste
- 2tbsp thick low-fat yogurt
- 1tbsp vegetable oil
For the salad
- 1 x 80g bag of watercress, spinach and rocket salad
- 100g (3½ oz) cherry tomatoes, halved
- 2tbsp pine nuts, toasted (optional) 2tbsp raita (seasoned yogurt)
- Salt and pepper, to taste
Method
- In a large bowl, mix together the yogurt, tikka masala paste and vegetable oil. Make large slits in the chicken drumsticks, then add to the marinade and turn until well coated. If time allows, you can leave the chicken to marinate 2 hrs or even overnight - simply cover and place in the refrigerator.
- Preheat the oven to 180°C (350°F, gas mark 4). Lift the chicken from the marinade, then either bake in the hot oven or cook over hot barbecue coals for 30-35 mins or until they are cooked through.
- In a bowl, mix the raita yogurt with 1tbsp of water. Check and adjust the seasoning. Toss the spinach, watercress, tomatoes and pine nuts (if using) together in a bowl, drizzle over the dressing. Serve the chicken drumsticks with the salad.
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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