Dairy Free Me

Living without dairy and eggs

Chicken Tikka DF EF GF

Chicken tikka

Going out to an Indian restaurant has some hidden dangers! Avoiding the creamy curries is the obvious thing to do, but there are some dishes that are less obvious. Tikka is one of these - the meat is marinaded in yoghurt.

This is my version of a Chicken Tikka using soya yoghurt.

  • 1 tsp coriander powder
  • 2 tsp garam masala powder
  • 1 tsp paprika
  • Pinch chilli powder (or more if you like it hot)
  • ½ tsp turmeric
  • 400g chicken (I used packet of fillets)
  • 5 dessert spoons soya yoghurt
  • 2 tsp lemon juice
  • 1 dessert spoon tomato puree
  • 2 cloves garlic
  • Piece of ginger
  • Mix the dry spices, yoghurt, tomato puree and lemon juice. Crush the garlic and grate the ginger. Stir both into mixture. Leave out the garlic to make it low-FODMAP.
  • Add the chicken pieces and coat with marinade. Leave the chicken to marinade in the fridge for at least an hour (as long as possible – the longer the better).
  • Remove from fridge and arrange chicken on grill pan.
  • Place the chicken pieces under the grill until cooked (this will depend on the type of chicken, as bigger pieces will take longer. Check the packaging for instructions).