Recipes
Lighter Chicken Tikka Kebab Recipe
Jan
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!
Lighter Chicken Tikka Kebab Recipe
Ingredients
Chicken Tikka
- 4 tbsp Matt Cooper Bites Tikka Spice Blend available from our store
- 4 tbsp fat-free greek yoghurt fat free natural yoghurt is a suitable substitute
- 0.5 tsp red food colouring available from our store
- 3 tbsp water
- 4 chicken breasts chopped into chunks
Kebab and fillings
- 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
- 1 tsp chilli podwer
- 1 tsp salt
- 15 g mint sauce don't use mint jelly
- 10 g fresh coriander chopped
Instructions
Chicken tikka
- Mix the Tikka spice blend with the yoghurt into a bowl
- Add the red food colouring 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.
Lighter mint and coriander dip
- Mix all the ingredients listed 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.
Hi Matt, have you got a link to the skewer rack for your air fryer? Cheers!
Sure mate – https://amzn.to/48ohywC
Hi Matt
Do you have any views on whether it’s best to use Tofu or chicken alternative, or something else when substituting meat out?
Thanks,
Tofu is a great alternative – just follow the same steps as you would with the chicken and cook until slightly charred.
Tried this tonight, 100% would recommend.
Absolutely mega. Would 100% recommend this