Tuesday, November 1, 2011

Recipe of the Week: Chicken Tikka with Baby Spinach & Tomatoes

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Chicken Tikka with Baby Spinach & Tomatoes
Makes 2 servings

  • 1 large or 2 small boneless, skinless chicken breasts
  • ½ cup plain, low-fat yogurt 
  • 2 tsp garlic, chopped 
  • 2 tsp ginger root, chopped 
  • 1 tsp ground cumin 
  • 1 tsp ground turmeric 
  • 1 Tbsp fresh mint or coriander, chopped (optional) 
  • 2 cups cherry tomatoes 
  • 2 cups baby spinach leaves

  1. Mix the yogurt, garlic, ginger, spices & fresh mint.
  2. Cut chicken into fairly large chunks, about 5 or 6 pieces for each breast.
  3. Soak the chicken pieces in the yogurt mixture, turning over to make sure all parts are coated.
  4. Let the chicken sit in the fridge in the marinade for an hour or two, if possible.
  5. Preheat the broiler.
  6. Place the chicken pieces on a lightly-oiled baking pan or piece of tinfoil, and broil for 5 minutes.
  7. Turn the chicken pieces over, add the cherry tomatoes and broil for another five minutes. (The pan should be at least 10 inches from the broiler.)
  8. Put spinach leaves in a saucepan with ¼ cup of boiling water.
  9. Cover tightly and steam for 3 minutes. Drain.
  10. Serve the chicken and tomatoes on a bed of spinach.

Nutritional Information (Per Serving)
  • 364 calories
  • 4g total fat 
  • 1g saturated fat
  • 54mg cholesterol
  • 54g carbohydrate
  • 30g protein
  • 3g fiber
  • 128mg sodium

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