Chicken Tikka with Cauliflower Rice and Raita

A dinner for one. Quantities are for a single portion; multiply them to batch cook.

At a glance

  • 456 kcal, 57g protein, 27g carbs, 14g fat and 9g fibre per serving (approximate)
  • About 25 minutes, preparation and cooking
  • Estimated cost £3.07–£4.48 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.

Ingredients

  • 200g chicken breast
  • 2 tbsp tikka paste
  • ½ medium cauliflower (about 300g)
  • 80g low-fat yogurt
  • 50g cucumber
  • 1 tsp mint

Method

  1. Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
  2. Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
  3. Grate or pulse the cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
  4. Serve the chicken over the cauliflower rice with the cold raita on the side.

Making it ahead

Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Reheat until steaming hot all the way through. How we handle food safety.

Allergens

Contains, based on the usual UK form of each ingredient: Milk. May contain, depending on the product: Mustard, Tree nuts. This is not a label check and is not an allergen-free guarantee; always read the packaging.

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