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Easy Chicken Tikka Traybake

Name: Easy Chicken Tikka Traybake
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2 servings
Cuisine: British
Ingredients: 4 boneless chicken thighs (about 500g), cut into chunks; 100g full-fat plain Greek yoghurt; 2 tbsp tikka curry paste. Check the jar for low sugar; Juice of half a lemon (about 1 tbsp); Half a red onion (about 75g), cut into chunks; To serve: a chunk of cucumber (about 60g), a handful of salad leaves and 2 tbsp yoghurt

Takeaway taste without the rice, naan or sugary sauce.

Serves 2Prep 10 minCook 25 minplus marinating if you have time

9gcarbs
per serving

About 9g of carbs per serving. Includes the cucumber, salad and yoghurt to serve. Cauliflower rice adds about 7g. How we worked it out

You'll need

4 boneless chicken thighs (about 500g), cut into chunks
100g full-fat plain Greek yoghurt
2 tbsp tikka curry paste. Check the jar for low sugar
Juice of half a lemon (about 1 tbsp)
Half a red onion (about 75g), cut into chunks
To serve: a chunk of cucumber (about 60g), a handful of salad leaves and 2 tbsp yoghurt

Method

In a bowl, mix the yoghurt, curry paste and lemon juice. Add the chicken and stir until it's all covered.
If you have time, cover it and leave in the fridge for an hour, or up to 24 hours. If not, carry on.
Turn the oven on to 220°C (200°C fan, gas 7).
Spread the chicken and onion on a lined baking tray so the pieces aren't touching.
Roast for 25 minutes until the edges are charred.
Check the biggest piece is cooked through (see Food safety below), then serve with cucumber, salad and a spoon of yoghurt.

Tip

Lining the tray with foil or baking paper saves a lot of scrubbing.

Swaps

Chicken breast chunks work too and cook in about the same time. Check them the same way.

Storing it

Cool, cover and keep in the fridge for up to 2 days. Reheat until steaming hot all the way through, and only reheat once.

Air fryer

Cook the chicken and onion in a single layer at 200°C for 15 to 18 minutes, shaking halfway. Do two batches if needed. Check the biggest piece is cooked through.

Air fryers vary, so check early the first time.

Food safety

Chicken must be cooked all the way through. Cut into the thickest piece: it should be steaming hot, with no pink meat, and the juices should run clear. With a food thermometer, the middle should reach 75°C. Use a separate board (red) and wash your hands after touching raw chicken.

How we worked out 9g of carbs

Ingredient	Weight	Per 100g	Carbs
Greek yoghurt, plain UK government food tables	130g	4.8g	6.2g
Curry paste UK government food tables	30g	11.3g	3.4g
Lemon juice UK government food tables	15g	1.6g	0.2g
Onion UK government food tables	75g	8g	6.0g
Cucumber UK government food tables	60g	1.2g	0.7g
Lettuce UK government food tables	30g	1.4g	0.4g
Total			17.0g
÷ 2 servings, rounded up			9g

Meat, fish, oil, salt, pepper and water have no carbs, so they're left out. How we count carbs.

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