Chicken Tikka with Cauliflower Rice


Serves 4


Chicken Tikka

  • Cooking oil spray

  • 600g boneless chicken cut into bite sized pieces

  • 1 large onion, chopped

  • 2 tsp garam masala

  • 1 Tbs ground cumin

  • 1 Tbs smoked paprika

  • 1 ½ tsp ground turmeric

  • 1 tsp ground chilli

  • 2 cloves garlic, finely chopped

  • 2 tsp finely chopped or grated fresh ginger

  • Zest and juice of ½ medium lemon

  • 1 tsp salt

  • 400g can chopped tinned tomatoes

  • 1 Tbs sweet chilli sauce

  • ½ cup lite evaporated milk

  • 120g bag baby spinach leaves or more if desired

  • Plain unsweetened yoghurt, 3-4 Tbs

Cauliflower rice

  • 1 medium cauliflower including the stems, roughly chopped

  • Zest of ½ lemon

  • 2 level tsp butter (optional)

  • Coriander or parsley, about ¼ cup



Coat a large heavy based frying pan with cooking oil spray and heat over medium heat. Add chopped onion and cook until soft and starting to turn golden brown, about 6 minutes or so. Add spices, garlic, ginger, lemon zest and salt and cook for a further 2 minutes. You may need to add a little water if the mixture starts to stick to the bottom of the pan.

Add chicken, tomatoes, sweet chilli sauce, lemon juice and evaporated milk and simmer for 10 minutes, or until the chicken is cooked and the sauce has thickened a bit. Add the spinach and stir through, season to taste with salt and pepper and gently swirl the yoghurt through the mixture. 

Serve with cauliflower rice and a little extra yoghurt drizzled on top.


Cauliflower Rice

Put the chopped cauliflower into a food processor (you might need to do this in a couple of batches) and blitz until it looks like rice, or couscous.

Microwave on high, uncovered, for about 6-8 minutes or until it is tender.  Toss with butter (if using), zest, coriander or parsley and season.