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Chicken tikka pieces with plain rice - The Lean Cook

Chicken tikka pieces with plain rice

Chicken tikka pieces with plain rice

I previously made chicken tikka and wondered if it could be simplified to make it lean in the process, as ultimately it’s spiced chicken.

Well I did it and the end result was really tasty and not bright red!!

This recipe requires the chicken to marinate overnight, but it’s well worth it!

This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.

Ingredients for 1 serving

277 g chicken breast, chopped into chunks
46 g onions, sliced
95 g cherry tomatoes
76 g dried brown basmati rice
6 g coconut oil
149 g spinach
79 g 0% fat greek yogurt
1 lemon, juice only
1/2 tsp ground cumin
1/2 tsp ground chilli
1 tsp garam masala
1/2 tsp ground ginger
1/2 tsp grated nutmeg
1/4 tsp ground coriander
1 chilli, sliced, seeds or no seeds up to you!
1 inch piece of ginger
2 garlic cloves
10 g fresh coriander, include the stalks as they are full of flavour
salt and pepper


  • Add the chicken to a bowl, sprinkle with a little salt and add the juice of half of the lemon.
  • Give this a mix.  This pre-marinade is going to start breaking down the chicken meat so that it will take on more of the marinades flavours.
  • Use a mini food processor to finely chop the ginger, garlic, chilli and coriander but save a few coriander leaves for decoration.
  • Add the yogurt and give it another blitz to catch and chop any big chunks.
  • Add all the dried spices except for 1/2 tsp of garam masala, save this for the warm salad, give everything another blitz before pouring it over the chicken.
  • Thoroughly mix the chicken and yogurt marinade, cover with clingfilm and leave in the fridge overnight.
  • The next day pre-heat your oven to 190°C fan/400°F and line a baking sheet with non stick foil.
  • Arrange your chicken onto the baking sheet and bake for 20 minutes.
  • After 20 minutes, check the chicken.
  • If it’s ready, turn the oven down and leave it in the oven with the door ajar.  The chicken will be firm to the touch when ready.
  • Put a pan of boiling water onto a medium heat and cook the rice according to the manufacturers instructions.
  • When cooked, add some cold water to stop it over cooking, drain and set aside.
  • Take a frying pan and add the coconut oil and onions.
  • Cook the onions for a few minutes to soften them and then sprinkle with the remaining garam masala.
  • When the onions start to change colour and go sticky add the spinach, the remaining lemon juice and mix thoroughly.
  • When the spinach has wilted, start to plate up.
  • Don’t forget to add your tomatoes to the plate and garnish the chicken with the remaining coriander.

Recipe Notes

  • This recipe requires the chicken to marinate overnight, but it’s well worth it!

Nella Foulds
Nella Foulds

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