Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
These chicken tikka skewers cook in the oven after a one-hour refrigerated yogurt-and-spice marinade. Paprika, cumin, coriander, ginger and garlic season the chicken, while brown rice and cucumber-mint raita make the four plated meals complete. A conventional home oven supplies the heat for this tikka-style preparation.
The total is 120 minutes: 35 minutes preparation/assembly, 60 minutes refrigerated marination and up to 25 minutes oven cooking. The brown rice simmer and standing time overlap marination and the chicken bake.
All marinade ingredients are included in nutrition, although some raw-contact coating is discarded and some stays on the trays. This is a conservative ingredient estimate rather than a measured marinade-absorption result. For another preparation, see Healthy Slow Cooker Chicken Tikka Masala with Vegetables.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with skewers, sauces and listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All listed marinades, oil, sauces and sides are included. The estimate counts the full measured amounts, even if some remain on cooking equipment. Discarded plain cooking water is not counted as food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Skinless boneless chicken breast, raw, cut into 2.5 cm pieces | about 1 lb 5 oz raw | 600 g | 720 kcal | 135 g | 0 g | 15.7 g |
| Plain nonfat Greek yogurt: 140 g marinade, 140 g raita | about 1 1/6 cups total | 280 g | 165 kcal | 28.5 g | 10.1 g | 1.1 g |
| Lemon juice, raw: 30 g marinade, 10 g raita | about 2 tablespoons plus 2 teaspoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Fresh ginger root, raw, peeled and grated | about 1 tablespoon | 16 g | 13 kcal | 0.3 g | 2.8 g | 0.1 g |
| Garlic, raw, peeled and grated | 3 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Ground paprika | about 2 teaspoons | 4 g | 11 kcal | 0.6 g | 2.2 g | 0.5 g |
| Ground cumin seed | about 2 teaspoons | 4 g | 15 kcal | 0.7 g | 1.8 g | 0.9 g |
| Ground coriander seed | about 2 teaspoons | 4 g | 12 kcal | 0.5 g | 2.2 g | 0.7 g |
| Olive oil: 16 g marinade, 4 g trays | about 1 tablespoon plus 1 1/2 teaspoons total | 20 g | 177 kcal | 0 g | 0 g | 20 g |
| Table salt: 1 g marinade, 1 g rice, 1 g raita | about 1/2 teaspoon total | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Long-grain brown rice, dry | about 1 cup | 200 g | 734 kcal | 15.1 g | 152.5 g | 6.4 g |
| Water for the brown rice | about 2 cups plus 1 tablespoon; adjust plain water to packet | 500 g | 0 kcal | 0 g | 0 g | 0 g |
| Cucumber with peel, raw, finely diced | about 2 cups | 300 g | 45 kcal | 1.9 g | 10.9 g | 0.3 g |
| Fresh spearmint leaves, raw, finely chopped | about 1/3 cup loosely packed | 12 g | 5 kcal | 0.4 g | 1 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 1924 kcal | 183.9 g | 190.3 g | 46 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Oven-safe metal skewers (paid link)
- Thin-tip food thermometer (paid link)
- Two rimmed baking sheets (paid link)
- Digital kitchen scale (paid link)
- Lidded saucepan (paid link)
- Chef knife and board (paid link)
- Mixing bowls (paid link)
- Kitchen tongs (paid link)
- Oven gloves (paid link)
Before You Start
The total is 120 minutes: 35 minutes preparation/assembly, 60 minutes refrigerated marination and up to 25 minutes oven cooking. The brown rice simmer and standing time overlap marination and the chicken bake.
Allow about 120 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Make the separate cucumber raita
8 minutesBefore handling chicken, combine 140 g chilled yogurt, diced cucumber, mint, 10 g lemon juice and 1 g salt in a clean bowl. Cover and refrigerate immediately. This entire bowl is for serving and must stay separate from the marinade, raw chicken utensils and any drips during skewer preparation. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Prepare the chicken marinade
10 minutesIn a second bowl (paid link) mix the remaining 140 g yogurt with ginger, garlic, paprika, cumin, coriander, 30 g lemon juice, 16 g oil and 1 g salt. Cut the chicken into uniform 2.5 cm pieces, weigh 600 g and fold through this marinade. Cover and clean all raw-poultry contact surfaces.
Allow the full chilled marination
60 minutes refrigeratedRefrigerate the coated chicken for 60 minutes. This hour is included in the 120-minute total, not hidden inside the cooking time. Keep the bowl at 40°F / 4°C or below; spice color or acidity does not make raw chicken safe to eat. Prepare the rice and oven during the latter part of this hour.
Start rice and heat the oven
35–45 minutes rice plus 10 covered; overlaps marination/bakeWhen about 30 minutes of marination remain, bring the dry brown rice, 500 g water and 1 g salt to a boil in a lidded saucepan. Cover and simmer for 35–45 minutes as its packet directs, then stand covered off the heat for 10 minutes. Heat the oven to 425°F / 220°C conventional, or 390°F / 200°C fan, during the last 15 minutes of marination.
Thread eight metal skewers
10 minutesSpread the remaining 4 g oil over two rimmed trays. Use eight all-metal, oven-safe skewers about 30 cm / 12 inches long that fit completely within the trays; check the handles too. Divide chicken among them with small gaps, four skewers per tray. Discard marinade left in the raw-contact bowl and wash hands before touching clean equipment.
Bake and establish poultry doneness
18–25 minutesBake for about 18–25 minutes, turning skewers and swapping tray positions halfway through. Probe thick chicken pieces from the side without touching metal; check both trays for 165°F / 74°C. Cook longer if needed. A dark red coating may look done early, so neither color nor a fixed timer replaces the thermometer.
Finish rice and organize clean plates
5 minutesFluff the tender rice after its covered standing time and divide it across four plates. If rice finishes first, keep it hot at 140°F / 60°C or above until the chicken is ready. Retrieve the raita only at plating, and use clean tongs for cooked chicken rather than raw-poultry utensils.
Serve the four complete meals
2 minutesGive each person two chicken skewers, one quarter of the rice and one quarter of the cucumber-mint raita. Warn that the metal is hot and slide food off before eating. For leftovers, remove food from skewers and start prompt separate cooling; do not leave a pot of cooked rice warm on the counter.
How to Know It Is Ready
Chicken must reach 165°F / 74°C in thick pieces checked on both trays. Rice should be tender; the colored marinade is not a poultry doneness indicator.
Tender spiced chicken with a lightly browned yogurt coating, separate brown-rice grains and cool cucumber-mint raita.
One quarter of the skewers, listed sides, sauce and measured oil.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 46 g protein per serving.
- Skewers, listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Milk in the Greek yogurt. Check spices and packaged rice for relevant allergens or cross-contact; some seasoning blends may include mustard or other allergens not present in these separately listed spices.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Skewer meal planning
Home cooks looking for a measured poultry lunch or dinner.
Home cooking
All marinade ingredients are included in nutrition, although some raw-contact coating is discarded and some stays on the trays. This is a conservative ingredient estimate rather than a measured marinade-absorption result.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, marinade or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Plain white rice needs a different cooking schedule and nutrient reference. Chicken thigh can work with matching raw boneless skinless weights and a revised calculation; it still requires 165°F / 74°C. Do not substitute cooked chicken into this raw marinating method.
- Changing the protein, piece size or marinade changes cooking time and nutrition. Follow the safe doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Milk in the Greek yogurt. Check spices and packaged rice for relevant allergens or cross-contact; some seasoning blends may include mustard or other allergens not present in these separately listed spices.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Skewer Meal
Slide cooked food off the skewers with a clean utensil and refrigerate it and the grain in separate shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 2 days of the earliest-cooked component, following an earlier ingredient use-by date. Do not leave a deep bowl on the counter to cool completely. Keep raita in a separate covered cold container. Cool the rice as quickly as possible, ideally within 1 hour, and refrigerate separately. For this rice-containing meal, use the refrigerated rice within 24 hours and reheat it only once, until steaming throughout and 165°F / 74°C. Reheating cannot rescue rice that was left warm too long.
Reheating the Meal
Reheat only the portions needed. Put the cooked pieces and grain in a covered microwave-safe or oven-safe dish, turning or stirring for even heating. Check several areas for 165°F / 74°C, including the center of thick pieces; a fixed heating time is not a safety check. Keep any cold sauce or salad refrigerated and add it after reheating. Reheat the rice only once and use its shorter 24-hour refrigerated window.
Follow USDA leftovers guidance. For another skewer and accompaniment combination, browse Lemon Garlic Chicken Vegetable Skewers with Quinoa.
Frequently Asked Questions
The stated method allows an hour in the refrigerator for flavor. You can cook after a shorter chilled coating period, but that is a different elapsed schedule and the flavor may be less developed; still cook chicken to 165°F / 74°C.
No. Two oven trays and correctly sized oven-safe metal skewers are the intended method. They give an indoor version without charcoal, open flames or a separate broiling step.
A blend can replace the flavor profile, but its ingredients, salt and strength vary. Use its label, revise quantities and nutrition, and keep the clean raita separate from raw chicken.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Oven-safe metal skewers
Use eight all-metal skewers about 30 cm / 12 inches long, sized to fit the trays; handles must also be oven-safe.
Compare on Amazon → (paid link)Paid link · opens in a new tabThin-tip food thermometer
Checks thick chicken or shrimp pieces away from the hot metal skewer and verifies reheated portions.
Compare on Amazon → (paid link)Paid link · opens in a new tabTwo rimmed baking sheets
Give eight skewers space in a single layer without crowding or overhanging the oven shelves.
Compare on Amazon → (paid link)Paid link · opens in a new tab
