• 100 g low-fat natural yogurt
  • ½ x 290g jar tikka paste
  • 2 x 1.6kg packs British chicken thighs, skins removed and trimmed of excess fat
  • 1 courgette, washed, trimmed and sliced into half moons
  • 2 tbsp olive oil
  • 250 g basmati rice
  • 250 g frozen peas
  • Juice and zest of 1 washed lime, plus extra lime halves to serve (optional)
  • 14 g fresh mint, washed, roughly chopped, reserving a few whole leaves to garnish


  1. 1

    Preheat the oven to 200°C, fan 180°C, gas 6. Mix the yogurt and tikka paste together in a large bowl. Add the chicken thighs and toss to coat in the mixture. Cover with cling film and leave to marinate for 10 minutes.

  2. 2

    Transfer the chicken to a large baking tray and cook in the oven for 25-30 minutes, until cooked through, with no pink remaining.

  3. 3

    Put the sliced courgette in a separate baking tray and drizzle with a little of the olive oil. Roast in the oven with the chicken for the final 15 minutes of cooking time. Once the chicken is cooked, reserve 3-4 chicken thighs for the following day’s lunch, letting them cool completely before refrigerating in an airtight container.

  4. 4

    Meanwhile, bring a pan of water to the boil, add the rice and cook for 12-13 minutes, adding the peas for the final 4 minutes. Drain and set aside.

  5. 5

    Make the dressing: in a small bowl, whisk together the remaining olive oil with the lime zest and juice. Season with freshly ground black pepper.

  6. 6

    Tip the cooked rice and peas into a large bowl along with the courgettes and chopped mint. Pour over the dressing and toss gently to combine. Serve on a platter with the chicken tikka alongside, garnished with the reserved mint leaves and some extra lime halves, if you like.

Nutritional Details

Each serving provides
  • Energy 4463kj 1066kcal 53%
  • Fat 36.1g 52%
  • Saturates 8.9g 45%
  • Sugars 11.0g 12%
  • Salt 1.0g 17%

% of the Reference Intakes

Typical values per 100g: Energy 716kj/171kcal

Each serving provides

96.5g carbohydrate 9.6g fibre 83.8g protein

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