Grilled chicken tikka

Chicken tikka at home is simpler than it sounds. Curd, spices and a hot tawa do most of the work, and you get restaurant-style flavour without deep frying. It makes a satisfying, protein-rich dinner that keeps you full through the evening without feeling heavy.

Note: the chicken needs at least 30 minutes in the marinade, so mix it before you start the rest of your dinner. Overnight in the fridge is even better.

Why it helps

Chicken is one of the richest everyday protein sources in the Indian kitchen, and protein is what keeps dinner filling and your energy steady instead of spiking and crashing. The curd marinade keeps the meat soft, so you need very little oil. Pair it with salad or a small roti and you have a genuinely balanced plate. More high-protein foods

Ingredients (serves 3)

• 500 g boneless chicken, cut into tikka-size pieces
• 1/2 cup thick curd (hung curd if you have it)
• 1 tablespoon ginger-garlic paste
• 1 teaspoon Kashmiri red chilli powder
• 1/2 teaspoon turmeric
• 1 teaspoon garam masala
• 1 teaspoon coriander powder
• Juice of half a lemon
• Salt to taste
• 1 capsicum and 1 onion, cut into chunks (optional)
• 1 to 2 teaspoons oil, for cooking

Method

1. Whisk the curd in a bowl with ginger-garlic paste, all the spices, lemon juice and salt.
2. Add the chicken pieces and coat well. Cover and marinate for at least 30 minutes, or overnight in the fridge.
3. Tawa method: heat a tawa or grill pan on medium-high, brush with oil, and place the chicken pieces with space between them.
4. Cook 4 to 5 minutes per side until charred at the edges and cooked through. Add the capsicum and onion chunks in the last few minutes.
5. Oven or air fryer method: arrange the pieces on a tray and cook at 200 degrees Celsius for 15 to 18 minutes, turning once, until done.
6. Cut the thickest piece to check there is no pink inside.
7. Squeeze fresh lemon on top and serve hot with green chutney and sliced onions.

Make it your own

• Swap chicken with paneer or firm tofu for a vegetarian tikka using the same marinade.
• Add a spoon of besan to the marinade for a thicker, clingier coating.
• Making it for a family dinner party? Thread onto skewers with extra vegetables for a festive touch.

Enjoy it as part of the CurviCare Plate, or browse more PCOS meal ideas.