Spice-and-life-healthy-foods

Chicken Tikka Baguettes with Green Chutney Dressed Crunchy Salad

chicken sandwich
Modern Indian on a platter!
Main Course

Chicken Tikka brings back loads of memories!

 

Restaurants these days are trying to modernize everything, mixing the new food with traditional one. While sometimes this may be outrageous (ie: Chicken Tikka Tagliatelle anyone?!) others it can be a pleasant way of bringing tradition to the table in a fresher, revised, way. 

 

Burgers and sandwiches are common on most people’s plates these days. 

 

Why not introduce something new to our popular meals? Keeping the flavor but adding something that can attract also non-Indian (or Italian) food eaters? 

 

Chicken Tikka is a fantastic example of food suitable for everyone!

 

This delicacy reminds me of a restaurant in Jodhpur, where Jay, my mother, and I ate it on the rooftop, accompanied by extra thin garlic naan, chutneys and a cooling glass of lassi (sweet for me, please!)… truly one of the many, many lifetime memories I have gathered from my numerous travels across the world with Jay. 

 

Here’s a modern take on this traditional dish… something quick, easy, tasty and fresh, that can be served also to large groups of people.

 

This dish is versatile and you can use also just part of it. If you are trying to avoid (or reduce, remember: moderation!) bread, why don’t you wrap the chicken in a large leaf of iceberg lettuce? 

 

Do you think the green chutney is too spicy? Put a spoon of yogurt in a small bowl and add green chutney to it until you reach the perfect balance for you! 

 

Can’t be bothered with the oven? You can cook these chicken breasts on a pan! No matter where you cook chicken, the key is to always serve it cooked thoroughly! Always! 

 

Want to cook chicken in a curry that is easy and tasty? Why don’t you try this lovely Chili Garlic Chicken Curry? 

 

Hope you enjoy my modern take on tandoori chicken tikka as much as we do! 

Main Course

Chicken Tikka Mini Baguettes with Green Chutney Dressed Crunchy Salad

Modern Indian on a platter!
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Main Course, Snack
Cuisine: Indian
Diet: Low Calorie
Keyword: chicken sandwich, chicken tikka, green chutney
Servings: 4 portions
Calories: 315kcal

Ingredients

  • 2 x 160g Skin-less Boneless, Chicken Breasts
  • 4 x 50g Mini Baguettes

- For the marinade

  • 15 ml Lemon Juice
  • 1 Tbsp Ginger Garlic Paste
  • 15 g Tomato Puree
  • 1/2 Tsp Kashmiri Chili Powder
  • 1/2 Tsp Turmeric Powder
  • 1/2 Tsp Cumin Powder
  • 1/4 tsp Salt
  • 1/4 Tsp Chaat Masala
  • 1 Tsp Coriander Powder
  • 100 g Full Fat Natural Set White Yogurt

- For the Green Chutney

  • 30 g Fresh Coriander
  • 5 g Clove Garlic
  • 1/4 Tsp Chaat Masala
  • 1/4 Tsp Lemon Juice
  • 1 Fresh Green Chili
  • Salt to taste
  • 50 g of Full Fat Natural Set White Yogurt

- For the Salad

  • 50 g Fresh Red Onion
  • 50 g Fresh Tomato

- To Garnish

  • 30 g Fresh Rocket Leaves

Instructions

  • Butterfly each chicken breast and put them in a large mixing bowl.
  • In a small bowl, add all of the marinade ingredients and mix them well, until the color becomes uniform, then add the mix to the chicken. Ensure each piece of chicken is thoroughly covered with the marinade, then cover the bowl and set aside to flavor and rest for at least half an hour.
  • Meanwhile prepare the dressing following my green chutney recipe: in an upside-down blender, blend the fresh coriander, garlic, chaat masala, lemon juice, green chili, salt, and one teaspoon of the yogurt. Once this is blended and smooth, put in a small bowl and add the rest of the yogurt a bit at a time, mixing with a spoon. Do not put all of the yogurt in the blender, as this will make the chutney very liquid, while we are looking to achieve a creamy, sauce-like, consistency. Once done, taste for salt and spiciness and set aside.
  • Prepare the salad by thinly slicing the tomatoes and the onions, then dress them by adding a tablespoon of the green chutney and mix well.
  • Cook the marinated chicken breasts in a fan oven preheated to 180 degrees celsius; these should be cooked in about 20 minutes - but double-check, as the chicken needs to be cooked thoroughly before serving, and each oven performs differently.
  • To serve, cut the baguette lengthwise without completely separating (easier to eat!) and put a quarter of the rocket in each, on top of which you add one portion of chicken (half butterflied chicken breast) and one-quarter of the dressed salad and some extra chutney on the side.

Notes

This is a fresh, time-saving meal, that can be accompanied by a light salad (if you’re keeping it light like me) or by french fries (if you’re lucky enough to have a fast metabolism like Jay) or anything else you may fancy as a side!
I like to marinate the chicken for at least half an hour, but if I know that I’ll be out most of the day, I may just put the chicken to marinate in the morning or even the evening before.
When I buy larger packs of chicken, I sometimes marinate it in batches then freeze a couple of portions for future use; this way, if I need a quick but tasty meal for the evening, I just get a portion out in the morning and leave it to defrost naturally - then follow the chicken tikka recipe from there.
Remember you can only freeze fresh chicken that has not been frozen before or cooked chicken that has not been frozen before after being cooked.
As I mentioned in other recipes, I like to use Kashmiri Chilli Powder because it gives a very nice color to the food and doesn't have an overpowering taste; should you not have it, it can be substituted with red chili powder, but be mindful that this will not offer as strong color, but will be spicier in flavor, so adjust the quantity accordingly.
I like to use ‘’Bake at Home’’ mini baguettes; the ones I buy are in packs of 6 mini baguettes and can be cooked in the oven in 8-10 minutes.
When using these, I keep a ‘side space’ in the oven and pop them in 8-10 minutes before the chicken is ready; to get them extra crispy I sprinkle a bit of water on them when they are raw… this is a little trick my Dad taught me to achieve some extra crunch!
If you do not have ginger garlic paste, you can substitute this with fresh ginger and garlic; in this case, if you want to achieve a smooth paste, you’ll need to blend the marinade like the chutney, keeping most of the yogurt aside and add it later, so not to have a liquid consistency, but a creamy one.
Feel free to use lime juice instead of lemon; be mindful that lime can be stronger, so adjust this accordingly as well!
I like to use full-fat natural set yogurt as I find it much more satisfying and for a marinade, the amount of extra calories it brings is almost ‘irrelevant’; if you prefer to use fat-free, go for it, but bear in mind this tends to be more liquid.
For a bit of a peppery taste, I serve this chicken sandwich with inside some rocket, but this is not the only salad that can go in them… use the leaves you like and have, and if you don’t like them nor have them, just skip them! A good alternative can be crunchy spring onion or thinly sliced fresh white cabbage.
Using the same instructions, but by changing just one ingredient here and there, multiple meals can be created, such as chicken tikka kebab and many other healthy sandwich ideas! Use this chicken sandwich recipe but instead of the baguette use a wholemeal wrap or use more leaves and skip the bread all together for a nice full salad meal.
If you’re counting calories, please recalculate calories if any modifications are applied to the recipe.

Nutrition

Calories: 315kcal | Carbohydrates: 38g | Protein: 26g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 59mg | Sodium: 696mg | Potassium: 583mg | Fiber: 3g | Sugar: 4g | Vitamin A: 932IU | Vitamin C: 10mg | Calcium: 128mg | Iron: 3mg
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4 Responses

  1. A beautiful post, Elle. Always so inspiring to see such easy recipes. Lovely read. x5 stars

    +1
  2. Great to see such healthy sandwich choices!!5 stars

    +1
    1. That’s the way to go, Hallie! Healthy and tasty all the way! 😊

      +1

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While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

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