Name: Chicken tikka skewers with raita and cauliflower pilaf
Cook time: 50 min
Total time: 50 min
Yield: 4
Ingredients: 8 bamboo or metal skewers (if using bamboo, soak skewers in water before cooking); Chicken tikka skewers; 550 gram lean chicken mince; 3/4 teaspoon salt; 1/4 cup dried breadcrumbs or ground almonds if eating gluten free; 50 gram store-bought tandoori paste; 2 teaspoon oil; Raita; 1 lebanese or ¼ telegraph cucumber; 2/3 cup unsweetened natural yoghurt or coconut yoghurt if eating dairy free; 2 tablespoon finely chopped mint leaves; Cauliflower pilaf; 1 teaspoon oil; 1 onion, diced; 1 teaspoon garam masala*; 1/2 teaspoon each ground cumin and ground coriander; 1/4 cup sultanas; 6 cup coarsely grated or finely chopped cauliflower (from 1 head cauliflower); 1/2 cup chicken stock*; 1 bag baby spinach, chopped; To serve; 1/4 cup chopped mint leaves or coriander; 1 lemon, cut into wedges

Chicken tikka skewers with raita and cauliflower pilaf

The beautiful fragrant spices used in Indian cooking make it easy to create a flavour-packed meal that’s lean and healthy. If you like, skip the skewers and simply make chicken tikka meatballs!

Serves 4

Cook

50M

Ingredients

8 bamboo or metal skewers (if using bamboo, soak skewers in water before cooking)

Chicken tikka skewers

550 gram lean chicken mince

3/4 teaspoon salt

1/4 cup dried breadcrumbs or ground almonds if eating gluten free

50 gram store-bought tandoori paste

2 teaspoon oil

Raita

1 lebanese or ¼ telegraph cucumber

2/3 cup unsweetened natural yoghurt or coconut yoghurt if eating dairy free

2 tablespoon finely chopped mint leaves

Cauliflower pilaf

1 teaspoon oil

1 onion, diced

1 teaspoon garam masala*

1/2 teaspoon each ground cumin and ground coriander

1/4 cup sultanas

6 cup coarsely grated or finely chopped cauliflower (from 1 head cauliflower)

1/2 cup chicken stock*

1 bag baby spinach, chopped

To serve

1/4 cup chopped mint leaves or coriander

1 lemon, cut into wedges

Method

1.Preheat oven to 200°C. Line an oven tray with baking paper.

2.Place all chicken tikka skewer ingredients, except oil, in a bowl and use clean hands to mix well. If you have time, set mixture aside in the fridge to firm up a little before shaping onto skewers.

3.To make raita, cut cucumber in half lengthways, then use a teaspoon to scoop out the seeds. Grate cucumber straight onto a clean tea towel, then wring to squeeze out excess moisture. In a bowl, mix cucumber with yoghurt and mint, season to taste and set aside.

4.Roughly divide the chicken mixture into 8 portions and shape mixture around each skewer, like a long meatball on a stick. Heat 1 tsp of the oil in a large non-stick frying pan on medium-high heat. Brown the skewers in 2 batches, adding the remaining oil in between, for 2 minutes on each side, then place on the oven tray and transfer to oven to finish cooking for 5 minutes. Wash out the pan to cook the pilaf.

5.For the pilaf, heat oil on medium heat. Cook onion until starting to turn golden, add spices and sultanas and continue cooking for a further minute. Add cauliflower and chicken stock, bring to a simmer and steam for 2-3 minutes or until cauliflower is just tender but still has texture and bite, and all the liquid has evaporated. Toss through spinach and season to taste with salt and pepper.

6.To serve, divide cauliflower pilaf, skewers and raita between plates. Sprinkle with mint or coriander and serve with lemon wedges to squeeze over just before eating.