This recipe for Extra Easy Chicken Tikka with Tomato Aubergine Rice Pilaf is Slimming World Friendly and tastes absolutely delicious. It is so simple to make and is ready within an hour. Best of all, for those following SW, it is absolutely FREE when Food Optimising!
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Extra Easy Chicken Tikka
If you are one of the many people following the Slimming World (SW) plan and looking for some meal-time inspiration then look no further.
This recipe has been adapted from an official SW magazine. I usually adapt the recipes to suit my family’s personal tastes. This might be leaving out an ingredient (e.g., mushrooms) or adding extra ingredients (e.g., more chilies or spices), or making tweaks to the way it is made.
I made this chicken tikka and rice as the first dish on our return to SW! It tasted SO good, and it went down well with the whole family.
It needed some preparation in advance though so bear that in mind if you make this recipe.
The chicken needs to marinate for 3 hours (or overnight) so I prepped that the night before and was good to go come dinner time.
The rice in the original recipe is actually cooked in the oven, but I decided to turn it a pilaf and cook it on the hob.
It would also mean that dinner would be ready quicker! As a pilaf, the rice is ready in 20 minutes compared with 40 minutes in the oven.
As long as you have the chicken prepped, this is a great meal any night of the week!
As mentioned, I make these recipes for my family as we are all trying to eat healthier and lose some weight, so you can rest assured that any changes I make are going to be Slimming World friendly.
So for example, I wouldn’t replace 5% beef mince (Free) with 20% beef mince (not Free) or add olive oil to a recipe without including the Syn count.
All of the Slimming World friendly recipes I share on The Purple Pumpkin Blog have been made by me and tried and tested by family.
The photos might not be as fancy and there may not be step-by-step pics, but that’s only because I literally cook dinner and take a quick snap before it goes cold! I’m using this as a way to keep myself motivated and on-track and to share some yummy Slimming World recipes with you!
This recipe for Extra Easy Chicken Tikka with Tomato & Aubergine Rice Pilaf serves 4 and is Free when Food Optimising.
About Slimming World
Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. – Slimming World
Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan.
If you are reading this blog post or printing this recipe (which you’ll find at the end of this post) the chances are you already follow SW and know how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full details of the plan.
I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.
If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.
Tracking what you eat at each meal, along with your Healthy Extras, and Syns means you can monitor when things go well – and when they don’t so can figure out how to improve next time.
I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.
Extra Easy Chicken Tikka & Rice Recipe Tips
- The chicken needs to marinate for a minimum of 3 hours or overnight if possible. Prep it the evening before when dinner is for that night is cooking.
- You can use medium or hot curry powder – you know your spice tolerance!
- The chicken is cooked on metal skewers, but if you don’t have them, you can use bamboo/wooden skewers instead.
- Our family loves garlic so we used more than the original recipe stated (2 cloves). Use as much garlic as you prefer!
- The recipe uses 800ml hot chicken stock which I make using boiled water from the kettle with 4 chicken OXO cubes which are FREE on SW.
- 3 green chilies are used in the rice pilaf. Use more or less depending on your love of chilies!*
- When cooking the rice on the stovetop make sure you stir from time to time to prevent the rice from sticking to the bottom of the pan.
- The dish is finished off with fresh coriander (known as cilantro in the US). If you’re not a fan of this herb you can leave it out.
- Fat-free natural yogurt is FREE on SW so you can dollop some on top of the chicken and rice if you like. I did and it was yum!
- This dish is actually really nice cold the next day too, so if there are leftovers they will not go to waste.
*Be careful when deseeding and chopping and make sure to wash hands thoroughly. Even the tiniest bit of chili on your fingers that could be rubbed somewhere else – like your eyes – can be super painful!
I’m speaking here from my husband’s experience where he rubbed his eye and was in agony. He initially rushed to flush it out with water, but NO, that’s the worst thing you can do!
The capsaicin (the part that gives chilies their heat) mixed with water is like mixing water and oil – they do not mix and just moves the capsaicin around. On the other hand, milk is perfect helping to alleviate the pain caused by rogue chili in the eye.
I doused a paper towel in milk and he held it over his eye and the relief was immediate.
I’ve since bought some food-safe latex gloves to wear when prepping chilies to avoid such mishaps in the future.
More Slimming World Friendly Recipes
Stuck on what to make for dinner when following Slimming World? Try one of these recipes:
Know someone who would love to make this Slimming World recipe? Why not forward it onto them by email or WhatsApp?
- 150g/5 oz fat-free natural yogurt
- 1 Tbsp medium or hot curry powder
- Juice of 2 limes, divided
- 6 skinless, boneless chicken breasts, cut into bite-size pieces
- Frylight or 1-cal oil spray
- 1 onion, diced
- 1 large aubergine, diced
- 3 green chilies, deseeded and sliced, reserving some to serve
- 4 garlic cloves, crushed
- 350g/12 oz dried long-grain rice
- 500g/18 oz passata/tomato sauce
- 800ml/1½ pints chicken stock*
- salt & pepper
- 20g/1 oz fresh coriander, roughly chopped
- Fat-free natural yogurt, for serving, optional
- Place the yogurt, curry powder, and half the lime juice into a bowl and mix well to combine. Add the chicken and stir to coat.
- Cover and place in the refrigerator to marinate for at least 3 hours, or overnight.
- Spray a large saucepan with Frylight and place over medium heat.
- Add the onion and cook for 5 minutes until softened.
- Add the aubergine and cook for 10 minutes until slightly colored.
- Add the chilies and garlic and cook for 1 minute.
- Add the rice and stir-fry for 30 seconds.
- Add the passata and stock. Stir well. Season with salt and pepper to taste.
- Bring to the boil and cook for 5 minutes with the lid on. Stir from time to time to prevent the rice from sticking to the bottom of the pan.
- Reduce heat and simmer uncovered for 10-20 minutes, or until rice is tender and most of the liquid has been absorbed. Stir occasionally.
- Meanwhile, thread the chicken onto 12 metal or soaked wooden skewers.
- Preheat your grill/broiler to high and spray the chicken skewers with Frylight.
- Grill for 10-15 minutes until cooked through, turning occasionally.
- Divide the rice pilaf and chicken between four places. Sprinkle over the remaining lime juice, chopped coriander, and reserved chilies.
- You can add on a dollop of fat-free natural yogurt on top if you wish.
- Serve and enjoy!
*I made my chicken stock with 4 chicken OXO cubes.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 536Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 156mgSodium: 646mgCarbohydrates: 51gFiber: 7gSugar: 12gProtein: 63g
This site uses an outside source (Nutritionix) to provide estimated nutrition. If you need exact calories and macros, please do your own calculations.