Chicken Tikka Without Oil

1. Marinate chicken breasts with the chilli paste, yoghurt, garam masala, ginger, garlic and lemon juice. Leave for at least half an hour.

2. Cook chicken breasts in microwave for 10 minutes.

3. Use an indoor grill (i.e George Foreman) to grill chicken or pan fry instead.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	74.1464 g
Protein	167.0135 g
Carbohydrates	4.209 g
Energy	1389.42 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6455 g
Water	611.9891 g
Aspartic acid	14.872 g
Calcium, Ca	91.66 mg
Lutein + zeaxanthin	9.15 g
Fiber, total dietary	0.183 g
Carotene, beta	0.61 g
Niacin	79.3195 mg
Vitamin A, RAE	192 g
Arginine	10.312 g
Riboflavin	0.6891 mg
Fatty acids, total polyunsaturated 15:0	0.0006 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0055 g
Fatty acids, total saturated 20:1	0.8 g
Glutamic acid	24.608 g
Sodium, Na	504.61 mg
Fatty acids, total saturated 16:1 undifferentiated	4 g
Total lipid (fat)	74.1464 g
Manganese, Mn	0.1513 mg
Fructose	0.671 g
Proline	7.632 g
Fatty acids, total saturated 16:0	15.6073 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0073 g
Sucrose	0.2623 g
Choline, total	539.911 mg
Sugars, total	1.5372 g
Serine	5.832 g
Fatty acids, total saturated 10:0	0.0122 g
Fatty acids, total saturated 18:0	4.3224 g
Fatty acids, total saturated 20:4 undifferentiated	0.4 g
Vitamin B-6	4.2681 mg
Selenium, Se	132.861 g
Ash	8.2081 g
Vitamin D	128 IU
Fatty acids, total saturated 18:1 undifferentiated	25.3624 g
Pantothenic acid	6.5119 mg
Phenylalanine	6.528 g
Copper, Cu	0.3218 mg
Betaine	70.4 mg
Thiamin	0.5186 mg
Retinol	192 g
Methionine	4.504 g
Iron, Fe	5.9688 mg
Carbohydrate, by difference	4.209 g
Phosphorus, P	1396.88 mg
Folate, total	44.2 g
Tocopherol, gamma	0.48 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.08 g
Alanine	9.496 g
Cholesterol	512 mg
Valine	8.16 g
Fatty acids, total saturated 18:2 undifferentiated	13.9273 g
Glycine	9.824 g
Glucose (dextrose)	0.6039 g
Fatty acids, total saturated 14:0	0.6412 g
Zinc, Zn	6.4305 mg
Isoleucine	8.504 g
Fatty acids, total saturated 12:0	0.0806 g
Fatty acids, total polyunsaturated	15.6928 g
Fatty acids, total saturated 14:1	0.0012 g
Leucine	12.272 g
Vitamin A, IU	667.66 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.08 g
Folate, DFE	44.2 g
Tryptophan	1.896 g
Vitamin C, total ascorbic acid	23.607 mg
Fatty acids, total polyunsaturated 18:1 c	0.0024 g
Tyrosine	5.472 g
Vitamin B-12	2.72 g
Fatty acids, total saturated	21.3044 g
Histidine	5 g
Fatty acids, total monounsaturated	30.5637 g
Threonine	6.952 g
Folate, food	44.2 g
Vitamin D (D2 + D3)	3.2 g
Cryptoxanthin, beta	2.44 g
Vitamin E (alpha-tocopherol)	2.2515 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.16 g
Fatty acids, total trans	0.84 g
Magnesium, Mg	203.66 mg
Lysine	13.8 g
Potassium, K	1822.83 mg
Cystine	2.192 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Lemon juice	4 tablespoons	13.42	4.209	0.1464
Chicken breast	800 g	1376	0	74
Garlic paste	0.5 teaspoon	0	0	0
Garam Masala	0.25 tablespoon	0	0	0
ginger paste	0.5 teaspoon	0	0	0
plain yogurt	3 tablespoons	0	0	0
red pepper flake	1 tablespoon	0	0	0