CHICKEN TIKKA SKEWERS WITH ITALIAN SALAD AND MINTED NEW POTATOES
Tasty and versatile family favourite recipe, which can be cooked either indoors or outdoors on the BBQ, depending on the great British Summer weather.
30 minutes Serves 4 – 6 people
- 1 chicken breast per person, cubed
- 200g natural or goat yoghurt
- 2 tbsp lemon juice
- 2 cloves crushed garlic
- 2 tbsp Tikka Paste
- 1 packet fresh coriander
- 2 onions
- 2 peppers
- 8 – 12 wooden skewers
- 750 g New Potatoes
- Sprig fresh mint
- Knob butter
METHOD:
- In a bowl, combine the garlic, lemon juice, tikka paste and yoghurt. Sprinkle half the fresh coriander in as well. Mix to an even paste and add the chicken. Ensure it is thoroughly covered and leave to marinade for as long as possible (ideally 20 mins but 5 will do!)
- Peel and chop the onion into quarters and set to one side. Then take the peppers and after removing the seeds, cut into approximatively 8 square pieces
- Prepare the skewers by alternating the chicken with the peppers and onions, approx 4 pieces of chicken per skewer
- To cook, place skewers under a medium hot grill for approx 10 -12 minutes turning continuously, or in the oven at 180 for 10 – 12 mins. Check the chicken in the centre of a skewer prior to serving with a knife to ensure it is cooked right through.
- Alternatively place on a summer BBQ!
- Sprinkle with remaining coriander and serve with Italian Salad and Minted new potatoes
Minted New Potatoes
- Wash and slice potatoes in halves
- Place in a steamer or boiling water to cook but ensure they maintain a firmness to retain the goodness and flavour
- Remove to a bowl, add a knob of butter and stir through the mint. Season with ground black pepper
- Serve immediately
HEALTH BENEFITS
Chicken
Chicken is the world’s primary source of animal protein and a healthy alternative to red meat. It is also available constantly throughout the year which helps it’s popularity.
Chicken is rated as an excellent source of protein, providing 67.6% of the daily value for protein in 4 ounces. Chicken also contains less fat than most meats, especially the breast which contains half the fat of a steak.
It is also a good source of vitamin B6, which in conjunction with niacin, is good for energy. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 72.0% of the daily value for niacin. It is also a valuable source of selenium – of fundamental importance to human health supporting antioxidant defence systems, and our immune function.
