Today I bring you a fabulous new recipe for Slimming World syn free Chicken Tikka Bites.
Beautifully fragrant, lightly spiced Chicken Tikka Bites, what’s not to love? The word tikka generally refers to marinated meat roasted traditionally cooked quickly in a searingly hot tandoor oven. I doubt if any of us have access to this traditional form of cooking, so preheating your oven to it’s highest setting is the answer. The chicken will then stay lovely and juicy whilst still developing those slightly charred edges. An even more delicious way to cook these succulent morsels would be on a barbecue. So once the warmer weather is upon us, get out there and fire up the barbie!
I always make extra so that I have leftovers. Even though they are tasty popped in a lunch box as they are, in my next post I’ll be showing you how to turn leftover bites into a delicious sandwich filling to pep up those boring lunchtimes!
To complement the bites I made a delicious Indian carrot salad – the perfect accompaniment. A long time ago (I’d be showing my age if I told you how long ago!) I attended Indian Cookery classes. These were taught by a lovely Indian lady who showed us how to make the type of Indian food that they serve to their families every day. The Indian Carrot Salad is one of those recipes and it is just the perfect accompaniment to these Slimming World syn free Chicken Tikka Bites. It is crunchy, refreshing and very gently spiced so not at all hot. Because it doesn’t include any oil in the dressing it is also a fantastic side for a Slimming World meal as it is totally syn free!
I also served a Mint Raita on the side as a cool, fresh dipping sauce. It paired perfectly with the light spiciness of the chicken. Just a word here about the spiciness of your tikka bites. This will depend on the blend of spice that you used, and although most blends are mild some will be more spicy than others. If you find that your bites are too spicy try a different blend. It is the addition of chilli that makes the spice blend hot so look for one that either doesn’t contain chilli or where chilli is close to the end of the list of ingredients. (This is because ingredients are written in order of quantity, so the closer to the end of the list, the less it contains.)
I also served this with sweet potato fries. You can either make your own which will be syn free, or do as I did and use 100g (per person) of McCains Crispy Sweet Potato fries for 2.5 syns each. I tend to keep a bag of these in the freezer as I’m the only one who likes sweet potato fries so it’s quick and easy to whip out a single portion for myself.
- 4 large chicken breasts
- 4 heaped tablespoons fat free natural yogurt
- 1 tablespoon lemon juice
- 2 tablespoons tikka spice blend (see notes)
- 4 medium carrots
- 1 small finely sliced red onion
- 2 teaspoons lemon juice
- ¼ teaspoon turmeric
- ½ teaspoon cumin seeds
- Pinch of salt
- freshly ground black pepper
- 2 teaspoons mint sauce (see note below)
- 4 tablespoons fat free natural yogurt
- ¼ teaspoon turmeric
- Pinch of sugar (I don't syn this as it's such a small amount, but use sweetener if it bothers you)
- Cut each chicken breast into 6 chunky pieces.
- Mix together the yogurt, lemon juice and tikka spice blend.
- Add the chicken pieces to the yogurt mixture and turn them so that every piece of chicken is thoroughly coated with the marinade.
- Cover the bowl with a piece of cling film and pop in the fridge for at least 1 hour. - Longer if possible.
- Put a baking tray with a rack above it into your oven and then reheat it as high as it will go.
- Remove the chicken from the fridge and taking care get the hot baking tray/rack out of the oven.
- Place the chicken pieces on the rack making sure they are all still coated with some of the marinade and placing them so they are well spaced out and not touching each other.
- Quickly place back in the oven for 15-20 minutes. They should be cooked through and charred around the edges.
- Peel the carrots and slice them into julienne strips (matchsticks).
- Place them in a serving bowl and add the finely sliced onion.
- Sprinkle over the lemon juice, turmeric, cumin seeds and salt and grind over a generous amount of black pepper.
- Toss everything together well. This salad benefits from standing for 10 - 15 minutes before serving so allowing the flavours to develop and blend. I usually make it once I've put the chicken in the oven giving it time to blend while the chicken cooks.
- Easy peasy this one! Mix everything together in a serving bowl.
Mint Sauce - Most bottled mint sauce contains ½ syn per level tablespoon. As as we are only using 2 teaspoons in the whole raita and it serves 4 the syns in each portion are negligible so I have considered it free.