Six-O’Clock-Scramble Recipe: Chicken Tikka with Indian Quinoa Pilaf

I’m always in search of flavorful, healthy recipes, so when I came across The Six O’Clock Scramble I knew I hit the jackpot. It’s a web-based subscription service that sends you weekly menus and shopping lists that not only taste amazing, but they’re good for you too! You can visit my website and click on the link on the right side of the page to click through and subscribe. Use the coupon code RSRD13 to save 10%!

Below is their recipe for Chicken Tikka and Indian Quinoa Pilaf that I wanted to share with all of you.  The aromatic flavors in this dish come from the ginger, cumin, and curry powder. It’s a perfect weeknight dish, but is elegant enough to serve for company:

New logo-tagline 2012

Chicken Tikka with Indian Quinoa Pilaf

Marinate Time: 4 hours; Prep: 15 min.; Cook: 15 min.; Total: 4 hours and 30 min.; Serves: 6

Ingredients for main dish

  • 1 1/4 cups plain reduced-fat Greek or traditional yogurt, (use soy yogurt for dairy free alternative)
  • 1 tsp. minced garlic, (about 2 cloves)
  • 1 – 2 Tbsp. fresh ginger, peeled and minced, to taste
  • 1 tsp. ground cumin
  • 2 tsp. curry powder
  • 1/4 tsp. salt
  • 1 lime, juice only, about 2 Tbsp.
  • 1 1/3 Tbsp. peanut or vegetable oil
  • 1 1/2 – 2 lbs. boneless, skinless chicken breasts, halved crosswise
  • 1 Tbsp. butter
  • 1/2 cup mango chutney, for serving (optional)

Ingredients for Indian Quinoa Pilaf

  • 1 cup quinoa
  • 1 cup frozen peas
  • 1 Tbsp. canola or other vegetable oil
  • 1/2 yellow onion, finely chopped
  • 1 tsp. fresh ginger
  • 1/2 green chili pepper, minced (optional)
  • 1 tsp. turmeric
  • 1/2 tsp. ground cumin
  • 1/4 tsp. ground cinnamon
  • 1/2 tsp. salt

In a food processor, blender, or by hand, mix together the yogurt, garlic, ginger, cumin, curry powder, salt, lime juice and 1 Tbsp. oil until it is smooth. Reserve 1/2 cup of that yogurt mixture in a small bowl and refrigerate it to serve with the cooked chicken later. Place the remaining yogurt mixture in a shallow container. Cut thin slits in the chicken breasts; add them to the yogurt mixture, and turn to coat them well. Cover and marinate them, refrigerated, for at least 4 hours and up to 24 hours.

(Start the quinoa, if you are making it.) When you are ready to cook it, remove the chicken from the marinade, scraping the excess marinade from the chicken and discarding it. Place a large nonstick skillet over medium to medium-low heat and add the butter and remaining 1 tsp. oil. When the butter has melted, add the chicken breasts in a single layer. Sauté them, flipping once or twice, until the chicken starts to brown on its surface and is no longer pink in the center, 10 – 12 minutes total. (If the outside is cooking much faster than the inside, reduce the heat slightly and partially cover the pan.) When the chicken is cooked through, remove it from the pan to a cutting board and slice it crosswise into strips. Serve it immediately with the reserved marinade and the chutney (optional) or refrigerate it for up to 3 days.

  • Slow Cooker Directions: There’s no need to marinate in advance. Prepare the yogurt mixture and reserve 1/2 cup as directed. Place the chicken and remaining yogurt mixture in the slow cooker and cook on low for 6-7 hours or on high for 3-4 hours.
  • Do Ahead or Delegate: Peel the garlic, peel and mince the ginger, combine dry seasonings, juice the lime, make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the dish.
  • Flavor Booster: Double the cumin and use 1 Tbsp. curry powder.
  • Tip: When browning food on the stovetop, make sure to use a heavy pan that has plenty of room — a cast iron pan works especially well for browning. If the pan is overcrowded, the heat from the stove can become trapped under the food and steam it instead of browning it. If you don’t have a pan large enough to give your ingredients plenty of room, try cooking in batches, keeping the first batch warm on a plate with foil or in a low temperature oven.

Serve with Indian Quinoa Pilaf

Rinse the quinoa (unless using pre-rinsed quinoa such as Ancient Harvest) in a fine strainer. In a medium saucepan, heat the oil over medium heat and sauté the onions until they are translucent, about 4 minutes. Add the ginger, quinoa, chili pepper (optional), turmeric, cumin and cinnamon and stir for about 1 minute. Add the salt and 1 3/4 cups water, bring it to a boil, cover, reduce the heat and simmer it for 15 minutes. Remove the cover, stir in the frozen peas, and serve it immediately or refrigerate it for up to 3 days.

Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 9g, 14%; Saturated Fat: 3g, 16%; Cholesterol: 125mg, 42%; Sodium: 222mg, 9%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 2g; Protein: 45g

Nutrition with side dish(es): Calories 431, Total Fat: 13g, 20.5%; Saturated Fat: 4g, 18%; Cholesterol: 125mg, 42%; Sodium:464mg, 19%; Total Carbohydrate: 26g, 8.5%; Dietary Fiber: 4g, 14%; Sugar: 4g; Protein: 51g

Don’t forget, to subscribe to the Six O’Clock Scramble just visit my website and click on the link on the right side of the page to click through. The coupon code RSRD13 will save you 10%!

Do you have a version of Chicken Tikka you’d like to share? Leave a comment!

Like this:

Like Loading...

Filed under: cooking, eating healthy, food, nutrition, recipes Tagged: | , , , , ,

Powered by WPeMatico

Leave a Reply