Chicken Tikka Lunch Box Recipe

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Ingredients:

Serving

225 g chicken breasts, boneless skinless, diced
100 g plain yogurt (low fat
1 tbsp curry powder ( tikka)
1 tbsp fresh lemon juice
1 garlic clove, crushed
225 g basmati rice, uncooked
2 tsp sunflower oil
1 red pepper
1 green pepper
1 green chili (fresh , de-seed & chopped)
1 red onion, chopped
15 g sultanas
salt

Directions:

Mix chick & yogurt, tikka, juice & garlic. Marinade 20min.
Meanwhile cook rice.
Heat oil in large pan and add chicken & marinade and stire fry 10 min till chicken is cooked thrugh.
Add peppers, chilli & onion & cook another 5 min.
Mix the rice & sultanas to pan and heat through, serve hot,.
Alternatively, cook, chill in fridge & serve with salad cold.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	241.73 Kcal (1012 kJ)
Calories from fat	47.05 Kcal
		% Daily Value*
Total Fat	5.23g	8%
Cholesterol	34.69mg	12%
Sodium	204.33mg	9%
Potassium	461.28mg	10%
Total Carbs	35.06g	12%
Sugars	7.88g	32%
Dietary Fiber	3.17g	13%
Protein	15.64g	31%
Vitamin C	93.3mg	155%
Iron	23.1mg	128%
Calcium	70.5mg	7%

Amount Per 100 g
Calories	97.51 Kcal (408 kJ)
Calories from fat	18.98 Kcal
		% Daily Value*
Total Fat	2.11g	8%
Cholesterol	13.99mg	12%
Sodium	82.43mg	9%
Potassium	186.09mg	10%
Total Carbs	14.14g	12%
Sugars	3.18g	32%
Dietary Fiber	1.28g	13%
Protein	6.31g	31%
Vitamin C	37.6mg	155%
Iron	9.3mg	128%
Calcium	28.4mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.6

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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