Of which 9.3 g sugars and 2.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (cauliflower) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Chicken tikka with spiced cauliflower
Spice-marinated chicken skewers with roasted cauliflower on the side.
Ingredients
- 250 g (9 oz) chicken breast, diced
- 1 lemon, juice only (30 g / 1 oz)
- 2 tsp paprika (5 g)
- 1 tsp curry powder (2 g)
- 1 tbsp grated ginger and garlic (6 g)
- 1 tbsp olive oil (15 g / ½ oz)
- 1 medium head of cauliflower, cut into florets (500 g / 1 lb)
- cumin and turmeric, to taste
- 1 handful of fresh cilantro, chopped (10 g)
- salt, to taste
Method
- Cut the chicken into cubes and toss in a bowl with the lemon juice, paprika, curry powder, garlic, ginger and half the olive oil.
- Marinate in the fridge for at least 30 minutes, or overnight for more flavor.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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