Chicken Tikka (air-fried skewers)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 150 g chicken breast (3 cm cubes)150g

Vegetables· 4

  • 40 g red capsicum (chunks)40g
  • 40 g red onion (chunks)40g
  • 6 g garlic (minced)(staple)6g
  • 6 g ginger (minced)(staple)6g

Spices· 5

  • 3 g paprika3g
  • 3 g curry powder3g
  • 1 g turmeric(staple)1g
  • 1 g chili powder(staple)1g
  • pinch of salt(staple)2g

Dairy· 1

  • 50 g low-fat Greek yogurt50g

Fruit· 1

  • juice of ¼ lime (~10 g)10g
  1. 10 min · hands-free

    Mix the yogurt, paprika, curry powder, turmeric, chili powder, garlic, ginger, lime juice and salt into a marinade, coat the chicken cubes and rest 10 min.

    Why? The original relies on cream and oil for tenderness, adding a hundred-plus kcal a serving. The lactic acid in yogurt gently tenderises the meat, giving the same juicy result with almost no added fat.

    Tip: If you have time, 30 min deepens the flavour, but 10 min is enough for good colour and aroma.

    10:00

    Next up:Thread the chicken, red capsicum and onion alternately onto skewers (or just spread them in the air-fryer basket).

  2. Thread the chicken, red capsicum and onion alternately onto skewers (or just spread them in the air-fryer basket).

    Why? Alternating veg and chicken lets the hot air reach every side, so everything chars evenly instead of burning outside while raw within.

    Tip: Soak wooden skewers in water for 5 min first so they don't scorch.

    Next up:Air-fry at 200 °C for 12 min, turning once halfway, until the edges char lightly.

  3. 12 min · hands-free

    Air-fry at 200 °C for 12 min, turning once halfway, until the edges char lightly.

    Why? A hot, quick blast mimics the tandoor's smoky char with no oil bath — this is exactly where you save the calories the original brushes on in layers.
    Watch out: Chicken breast is lean — don't go past 13 min or it dries out.
    12:00

    Next up:Squeeze over any remaining lime juice and serve hot.

  4. Squeeze over any remaining lime juice and serve hot.

    Why? A final hit of acidity lifts all the spices, replacing the heavy salt-and-oil finish of the original with something bright and fresh.

    Tip: Pair with a cucumber-yogurt salad or lettuce leaves for a complete low-carb meal.