Chicken Tikka

Chicken Tikka

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Chicken Tikka

Serves: 6

Time: 15 minutes (marinate 2 hours)

Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Filet knife, 3-quart Stainless Mixing Bowl, Large Skillet


  • 3 breasts, skinned
  • 3 legs and thighs, skinned


  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • 1 teaspoon sugar
  • 1 teaspoon pepper, freshly ground
  • 1 teaspoon cumin, freshly ground
  • 1 teaspoon coriander, freshly ground
  • 3 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated #1 blade
  • 3 tablespoons vinegar
  • 2 tablespoons tomato ketchup
  • 2 tablespoons olive oil

With a Filet knife, score chicken to the bone every ½-inch (1.5 cm).

In the large stainless Mixing Bowl, combine the marinade ingredients. Mix well and add chicken to the marinade, cover and refrigerate 2 – 24 hours.

To Cook: Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 286; Fat Grams 12; Carbohydrate Grams 3; Protein Grams 40; Cholesterol mg 118; Sodium mg 141.

THE POINT SYSTEM: Calorie Points 4; Protein Points 6; Fat Grams 12; Sodium Points 6; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 12.