Chicken Tikka Without Oil

Total Time: 1 hr 10 mins Preparation Time: 40 mins Cook Time: 30 mins

Ingredients

• Servings: 4
• 800 g boneless skinless chicken breasts
• 1 tablespoon crushed red pepper flakes
• 3 tablespoons low-fat plain yogurt
• 1/4 tablespoon garam masala
• 1/2 teaspoon ginger paste
• 1/2 teaspoon garlic paste
• 4 tablespoons lemon juice
• salt

Recipe

• 1 marinate chicken breasts with the chilli paste, yoghurt, garam masala, ginger, garlic and lemon juice. leave for at least half an hour.
• 2 cook chicken breasts in microwave for 10 minutes.
• 3 use an indoor grill (i.e george foreman) to grill chicken or pan fry instead.