Chicken Tikka

A meal prep chicken recipe that continues to develop flavour as the week goes on.

INGREDIENTS

• 800g boneless skinless chicken breast, diced

• 100g Anchor protein yogurt

• 1 whole onion, grated

• 1 heaped Tbsp ginger/garlic paste

• Juice from 1 lemon

• 1 tsp kashmiri chili powder

• 1 tsp dried fenugreek leaves (kasuri methi at Indian grocers)

• 1/2 tsp ground cumin

• 1/2 tsp ground coriander

• 1/2 tsp dired fennel

• 1/4 tsp turmeric

• 2-3 cardamom pods

• 1 star anise

• Salt and black pepper

• 2 tsp olive oil

METHOD

1. In a bowl, combine all ingredients except for olive oil. Mix well until everything has combined.

2. Cover and place in the fridge for at least 20mins. If you can get this started the night before so the chicken can marinade overnight - the longer the better.

3. Pre heat oven to 200 degrees on bake or grill.

4. In an oven proof dish, brush half of the olive oil over the bottom. Add the chicken to the dish, spreading out so chicken doesn’t overlap each other.

5. Drizzle the the remaining oil over the top of the chicken then place into the oven for 10-15mintues. Once chicken is mostly cooked turn the oven up to max on grill and grill the chicken for 3-5 minutes to or until a char starts to form.

6. Once cooked, remove from the oven and let chill.

7. Store in the fridge in an air proof container for meal prepped chicken that you can pull on throughout the week.

Serves 5

Nutritional Information: per serve

Calories: 218kcal

Protein: 39g

Fat: 3g

Carbohydrate: 4g

If you liked this recipe, be sure to check out our recipe book (Protein Know How) HERE