No Cream No Oil Chicken Tikka

A lean, high-protein chicken tikka marinated in spiced yogurt and cooked without any added oil or cream for a lighter yet intensely flavorful meal.

55Min

4Servings

280Cal

EasyLevel

Gluten freeKid friendlySpicy 3/5high proteinlow fat

#high protein#low calorie#no oil#grilled#healthy

Equipment

mixing bowl

whisk

non-stick frying pan

stove

tongs

spatula

serving plate

Ingredients

Main Ingredients

chicken breast (boneless, skinless)

600 g

plain yogurt (thick)

150 g

garlic (minced)

4 cloves

fresh ginger (grated)

15 g

lemon (juiced)

1 pcs

red chili powder

8 g

turmeric powder

3 g

cumin powder

4 g

coriander powder

4 g

garam masala

5 g

salt

6 g

Instructions

Prepare the marinade

Mix yogurt with garlic, ginger, lemon juice, and all spices to create a fragrant marinade.

5 min

Use thick yogurt to prevent marinade from becoming too runny

Marinate the chicken

Coat chicken pieces thoroughly with the yogurt marinade and let them absorb flavors.

30 mintimer 30 min

Marinate at least 30 minutes or up to overnight for deeper flavor

Preheat the pan

Heat a non-stick pan over medium heat without adding any oil.

3 minMedium heat

Cook the chicken tikka

Place marinated chicken pieces in the hot pan and cook without oil, turning occasionally until fully cooked and slightly charred.

15 minMedium heattimer 15 min

Do not overcrowd the pan; cook in batches if needed for better char

Rest and serve

Remove chicken from heat and let it rest briefly before serving.

2 min

Original recipe

InstagramRecipe by @dillifoodies.grills

Storage

Fridge: 3 days

Freezer: 60 days

Reheat: Microwave 2-3 minutes or reheat in a dry pan

Store in an airtight container. Reheat gently to avoid drying out the chicken.

Notes

• This recipe contains no cheese; it uses yogurt as the base for the marinade instead.

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