Indian · Authentic-ish Indian
Chicken Tikka
289 kcal a serving, against 363 for the traditional version. That is 74 kcal off, or 20%, with 49.9g of protein. Serves 4. 140 minutes.
What the traditional version is
Generous chunks of chicken thigh marinated in thick full-fat yoghurt and an aggressive spice blend, heavily brushed with melted ghee and roasted in a ferociously hot tandoor until the edges are black and bubbling.
What changed, and what each change costs
800g of chicken thigh and 30g of ghee for 800g of chicken breast
Thigh meat is incredibly forgiving, but breast is pure muscle. By dropping the fatty thigh and cutting the restaurant ghee paint job, you strip out a massive amount of fat while keeping the exact same volume of meat. It turns a fairly sensible dish into a highly efficient plate of food.
What it costs you. Breast meat is notoriously temperamental. If you leave it under a hot grill for even 60 seconds too long, it turns to absolute chalk. This is a high-stakes balancing act to get a good char while keeping the inside juicy. Nobody is going to mistake it for a relaxed cooking experience.
200g of full-fat yoghurt for 150g of fat-free Greek yoghurt
The yoghurt is primarily there to tenderise the meat with its lactic acid and to act as a thick paste that glues the spices to the flesh. Fat-free Greek yoghurt does that mechanical job perfectly. It coats the chicken tightly and creates a brilliant, spiced crust when it hits the intense heat.
What it costs you. You lose a fraction of the rich, buttery mouthfeel in the charred marinade. Without the dairy fat and the ghee, the exterior is noticeably drier than a restaurant portion. You won't get that glossy sheen.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 363 | 289 |
| Protein | 42g | 49.9g |
| Fat | 18.1g | 6.3g |
| Saturated fat | 7.8g | 1.3g |
| Carbohydrate | 6.9g | 6.6g |
| Protein per 100 kcal | 11.6g | 17.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This is my default lunch when I need serious fuel in the middle of a busy shift. It packs a huge punch of garlic, ginger and charred spices. You've got to watch the grill closely to protect the breast meat from overcooking, but get the timing right and it totally works. You'll get all the smoky, spiced satisfaction of a tandoori classic with none of the hidden butter fat. It hits the spot every single time.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback