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Indian Tikka Chicken with Sauteed Broccoli


Atkins Indian Tikka Chicken with Sauteed Broccoli
14.2g
Net Carbs
Prep Time: Minutes
Style:Indian
Cook Time: 45 Minutes
Phase: Phase 1

34.3g

Protein

13.3g

Fat

6.4g

Fiber

324.7kcal

Calories

calculator How to Calculate Atkins Net Carbs

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INGREDIENTS

  • 1 fruit (2" dia) Lime
  • 1/4 oz Ginger
  • 1/2 oz Cilantro
  • 1/4 oz Peppermint (Mint)
  • 12 oz raw Chicken Breast
  • 1 serving 0% Plain Greek Yogurt (5.3 oz)
  • 1 tsp Chili Powder
  • 1 tablespoon Olive Oil
  • 12 oz Broccoli
  • 1/4 tsp Salt
  • 1/4 tsp Black 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.  Enjoy!

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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