Murgh Malai Tikka-DFT

12380850_801615909948792_747680442_oCreating Recipes with a Cause! I am a proud DFT blogger. To learn about DFT Click here!!  View more DFT recipes click here!!!

Murgh Malai Tikkas


IMG_3107 copy

Celebrate this Holiday Season with Team DFT with some figure fitting, weight watchers and Diabetes Friendly Recipes!

DSC_4063

This month's theme brings delicious bite size entries.  Like they say good things come in small packages, these bite size Murgh Malai Tikkas are so easy to put together and tastes delicious with mint/cilantro chutney.  Usually whenever I make anything like tikkas or kebabs, my husband grills it for me.  This time I did everything myself, and was very happy with the results.

My family enjoyed it, specially my daughter who is a fan of any kind of kebabs, tikkas but has to be full of flavor.  Murgh Malai Tikkas came out so moist and got a compliment from my husband that they are restaurant style.  He definitely made my day.

Once again, Don't forget portion control is the key!!!!  Would suggest to consume no more than 3 pieces per person.

Ingredients:

  • 2 chicken breasts, cubed
  • olive oil to brush the grill/oven
  • lemon juice to taste
  • red onion, sliced in rings

Ingredients for the Marinade

  • 2.5 fl oz low fat greek yogurt ( low fat yogurt)
  • 1 tsp mustard oil
  • 1/2 tsp each turmeric, red chilli powder and amchoor (dry mango powder)
  • 1/2 tsp garam masala ( used home made)
  • 1 tsp dried fenugreek leaves, crumbled
  • 3/4 -1 tsp carom, fennel, green cardamon and black peppercorns (ground together)
  • 2 tsp ginger & garlic paste
  • 1 tbs cashew nuts (soaked) and made into paste
  • 1 tbsp besan (gram flour)
  • 1 egg yolk
  • salt to taste

Directions:

Cut the chicken breasts into cubes and pierce it with the fork.  In a mixing bowl, whisk all the marinade ingredients.  Adjust salt and pepper if needed.  Add the chicken to the marinade and stir to coat evenly.   Leave it marinated overnight or longer in the fridge.  Make sure to bring it back to room temperature before grilling or baking.

Preheat the grill and brush it up with olive oil.  If using the oven, preheat to 400F.  Thread the chicken pieces into the skewers.  Grill it until done.  It took me 8-10 minutes, turning every 3 mins.

DSC_4054

I kept the chicken covered for a few minutes in between turning.  Check using the butter knife and fork.  Once the chicken is done, pull it off the skewers and squeeze lemon juice to taste.

Serve hot with Mint/Cilantro Chutney.

IMG_3109 copy

Let's look at the main ingredients used:

Chicken:  It is low in carbs, fats and calories, which makes it a good option for diabetics.  Lean protein helps maintain the blood sugar levels with out sacrificing the taste. 

Greek Yogurt:  I used Greek yogurt as it has more protein than the regular one.  The process of straining the whey liquid gives it a thicker consistency and this process helps in increasing the amount of protein per serving  and reduces the carbs.

Fenugreek:  It is high in soluble fibre which helps in lowering the blood sugar levels by slowing the absorption of carbohydrates.  Also improves the glucose tolerance  and lowers the total cholesterol per the study.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Below are the recipe links from our DFT team:

Sonal:  Spicy Rajma Chaat in Tomato Basket

Shailja:  Black Bean Meatless Meatballs

Apsara:  Savory or Masala Granola

Suchitra: Quinoa & Sweet Potato Mini Cutlets

Swati: Kala Chana Spinach Kebab

Parvathy: Turkey Kebabs with Cranbury Chimichuri

 

Source:  www.diabetes.co.uk,  www.everydayhealth.com, Recipe: Anjum Anand

 

Murgh Malai Tikka-DFT
 
Prep time
Cook time
Total time
 
Enjoy these juicy Murgh Malai Tikkas for your next get together.
Author:
Recipe type: Appetizer
Cuisine: Indian
Serves: 10 pieces
Ingredients
  • 2 chicken breasts, cubed
  • olive oil to brush the grill/oven
  • lemon juice to taste
  • red onion, sliced in rings
  • Ingredients for the Marinade
  • 2.5 fl oz low fat greek yogurt ( low fat yogurt)
  • 1 tsp mustard oil
  • ½ tsp each turmeric, red chilli powder and amchoor (dry mango powder)
  • ½ tsp garam masala ( used home made)
  • 1 tsp dried fenugreek leaves, crumbled
  • ¾ -1 tsp carom, fennel, green cardamon and black peppercorns (ground together)
  • 2 tsp ginger & garlic paste
  • 1 tbs cashew nuts (soaked) and made into paste
  • 1 tbsp besan (gram flour)
  • 1 egg yolk
  • salt to taste
Instructions
  1. Cut the chicken breasts into cubes and pierce it with the fork. In a mixing bowl, whisk all the marinade ingredients. Adjust salt and pepper if needed. Add the chicken to the marinade and stir to coat evenly. Leave it marinated overnight or longer in the fridge. Make sure to bring it back to room temperature before grilling or baking.
  2. Preheat the grill and brush it up with olive oil. If using the oven, preheat to 400F. Thread the chicken pieces into the skewers. Grill it until done. It took me 8-10 minutes, turning every 3 mins.
  3. I kept the chicken covered for a few minutes in between turning. Check using the butter knife and fork. Once the chicken is done, pull it off the skewers and squeeze lemon juice to taste.
  4. Serve hot with Mint/Cilantro Chutney.

 

 

 

Comments

comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: