Lighter Chicken Tikka Kebab Recipe

Name: Lighter Chicken Tikka Kebab Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: Indian
Ingredients: 4 tbsp Matt Cooper Bites Tikka Spice Blend; 4 tbsp fat-free greek yoghurt fat free natural yoghurt is a suitable substitute; 0.5 tsp red food colouring; 3 tbsp water; 800g chicken breasts chopped into chunks; 4 Deli Kitchen low-carb wraps You can use whatever wraps you like but these are the best on calories; 70 g lettuce shredded or chopped; 60 g red onion sliced; 10 g fresh coriander optional garnish; 120 g fat free natural yoghurt; 4 tsp natural granulated sweetener; 1 tsp garlic powder; 0.5 tsp chilli power; 1 tsp salt; 15 g mint sauce - don't use mint jelly; 10 g fresh coriander chopped

Lighter Chicken Tikka Kebab Recipe

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Cuisine

Indian

Servings

4

Prep Time

10 minutes

Cook Time

15 minutes

Calories

471

Now I know some of you may not appreciate a ‘lighter’ or ‘healthier’ recipe because what I may deem as healthier, you may deem as unhealthier.

I’ve put a fair amount of weight on in 2023 (haven’t we all though) so I am using the month of January to try and craft some less calorie dense meals whilst still trying to relieve my takeaway cravings.

This kebab is packed full of protein too – containing around 65g per kebab. Superb if, like me, you’re counting calories whilst trying to hit a protein goal.

The macros for 1 kebab are:

21.8g carbs
8g fat
65g protein
433 kcal

The kebab is also on My Fitness Pal if you are tracking your food. Simply search Matt Cooper Bites – Lighter Chicken Tikka Kebab.

The macros for a portion of the mint and coriander dip are:

5.8g carbs
0.4g fat
3.1g protein
38 kcal

The dip is also on My Fitness Pal if you are tracking your food. Simply search Matt Cooper Bites – Lighter Mint & Coriander Dip.

Key Points

The tikka spice blend needed for this recipe is available on our store here
Leave your chicken to marinade as long as possible up to 24 hours. Trust the process!
I have used the Deli Kitchen low carb wraps for this as they are the best on calories but you can use whatever you may wish – they are quite grainy. The Weight Watchers wraps are also suitable for calories if you don’t like grainy wraps.
Charring the wrap on the gas hob will provide a more authentic ‘naan’ taste.A squirt of mayonaise in the kebab also works too!

Author:

Matt Cooper Bites

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Ingredients

4 tbsp Matt Cooper Bites Tikka Spice Blend
4 tbsp fat-free greek yoghurt fat free natural yoghurt is a suitable substitute
0.5 tsp red food colouring
3 tbsp water
800g chicken breasts chopped into chunks
4 Deli Kitchen low-carb wraps You can use whatever wraps you like but these are the best on calories
70 g lettuce shredded or chopped
60 g red onion sliced
10 g fresh coriander optional garnish

Lighter mint and coriander dip

120 g fat free natural yoghurt
4 tsp natural granulated sweetener
1 tsp garlic powder
0.5 tsp chilli power
1 tsp salt
15 g mint sauce - don't use mint jelly
10 g fresh coriander chopped

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Directions

Chicken Tikka

Mix the Tikka spice blend with the yoghurt into a bowl
Add the red food colouring mixed with water and mix
Add the chopped chicken breast
Mix well, cover and leave in the fridge for at least 2 hours but for best results, overnight.
When ready to cook the tikka you can either air-fry for 12-14 minutes on 200 ℃ or alternatively you can skewer the chicken and cook under the grill on a high heat until the chicken has a slight char. You don’t have to use the fancy kebab sticks. Truth be told, they aren’t great!

Lighter mint and coriander dip

Mix the ingredients together

Assembling the kebab

This step is optional but I like to char my wraps so it feels a bit more like a naan. If you have a gas hob, turn on one of the rings and place the wrap on top.
Turn every 10 seconds until desired char is achieved. Microwave for 30 seconds so the wrap remains soft.
Add the salad to the wrap and some of the mint and coriander dip.
Then the cooked chicken tikka.
Drizzle more of the dip over the kebab and serve.