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Indian Tikka Chicken with Sauteed Broccoli Recipe


Atkins Indian Tikka Chicken with Sauteed Broccoli
13.2g
Glucides nets Atkins™
Prep Time:0 Minutes
Style:Indian
Cook Time:45 Minutes
Phase:Phase 2
Difficulty:Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

31.8g

Protein

15.6g

Fat

6.4g

Fiber

329.7cal

Calories

calculatorComment sont calculés les glucides nets?

INGREDIENTS

  • 1fruit (2" dia)Lime
  • 0 1/4ozGinger
  • 0 1/2ozCilantro
  • 0 1/4ozPeppermint (Mint)
  • 12oz rawChicken Breast
  • 0 1/2cupGreek Yogurt, plain, unsweetened, whole milk
  • 1tspChili Powder
  • 1tablespoonOlive Oil
  • 12ozBroccoli
  • 0 1/4tspSalt
  • 0 1/4tspBlack Pepper

DIRECTIONS

  1. Preheat oven to 375 ºF.  Cut lime into equal sized wedges; set aside.  Peel and finely chop ginger; set aside.  Remove the stems from the cilantro leaves and discard. Rough chop cilantro leaves; set aside.  Remove the stems from ONLY 1 teaspoon of the mint leaves and discard stems. Finely chop mint leaves; set aside.
  2. Pat dry chicken breast with paper towels and season with a pinch of salt and pepper.  In a medium bowl combine yogurt, ginger, chili powder, HALF of the cilantro and 1 teaspoon of mint and mix well. Add chicken, cover, and marinate for 30 minutes.
  3. Place the chicken breast on a sheet pan lined with foil and season each chicken breast with a pinch of each salt and pepper
  4. Place the chicken in the oven and bake for 12 minutes or until fully cooked.  Remove from heat and set aside for plating. (USDA recommends cooking chicken to a minimum of 165°F)
  5. Heat 1 tablespoon olive oil in a medium-non stick sauté pan.  When the pan is hot, add the broccoli florets and cook for 3 to 5 minutes or until fork tender.  Season with a pinch of each salt and pepper.
  6. Place the chicken and broccoli in the center of two plates. Garnish with lime wedges, remaining cilantro, and mint.  Enjoy!

Cooking Tip

Whether you’re feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

Comment calculer les glucides nets

Avec l’approche nutritionnelle AtkinsMD, le décompte net AtkinsMC est calculé en soustrayant le nombre de grammes de fibres et de polyols (comme la glycérine et les alcools de sucre) du nombre total de grammes de glucides contenu dans les aliments entiers. Ce calcul correspond au concept voulant que les fibres et les polyols ont des répercussions minimales sur le taux de glycémie dans les quantités dans lesquelles on les retrouve dans les produits.

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