Less Oil Cashew Chicken Tikka (Afghani Murgh Tikka)
by Viruthiga Veni
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Murgh tikka are traditionally made with rich, fattier, boneless leg pieces and pan-fried in ghee. To reduce your calorie intake, simply switch to chicken breast and use less oil. This adaptation makes the kebabs a healthier, more frequent meal option. Even with reduced fat and chicken breast, these tikkas remain moist, tender and tasty.
For a different flavor, try the Low Calorie Hariyali Murgh Tikka
Ingredients
Boneless skinless chicken breast – 250 g
Raw cashew – 35 g (approx. 20 pieces)
Lime juice – 1 tsp ( 1/4 medium size)
Fat-free or low-fat hung curd – 30 g (2 tbsp)
Oat flour – 1/2 tbsp (4 grams)
Ginger – ½ inch
Garlic – 2 to 3 cloves
Green chilies – 3 to 4
Cardamom – 1
Clove – 1
Cinnamon – 1 inch
Ommam – ¼ tsp
Nut mug powder – 1/8 tsp
Oil – 1 tbsp approx.
Salt – ¾ tsp approx.
Prepare the Chicken Pieces
Choose a Cleaning Method
Dry Wipe (Recommended): Skip rinsing the chicken pieces entirely. Simply wipe the 250g chicken breast clean with a dry paper towel and dispose of the towel in the trash immediately. This is the safest way to prevent the spread of kitchen bacteria.
Rinse & Dry (Alternative): If you prefer to rinse the chicken, do so quickly under a very gentle, low-pressure stream of cold running water to avoid splashing. Also, keep the chicken piece deep down inside the sink basin. Transfer the chicken directly to a clean plate lined with paper towels, pat dry, and discard the paper towels right away.
Slice and Pound the Cutlets
Create the Cutlets
A cutlet is simply a chicken breast sliced horizontally into thin, even pieces (about 1/4-inch thick).
First, slice the chicken breast crosswise to separate the naturally thick end from the thin end.
Next, slice the thicker piece horizontally to create two thinner layers. You will end up with three pieces of equal thickness.
Gentle Pounding
Cover the chicken pieces with plastic wrap. Use a meat mallet or the bottom of a heavy, flat pan to lightly pound them.
Note: Do not skip this step. Pounding loosens the tough muscle fibers, ensuring the chicken turns out tender.
Cut into Bite-Sized Pieces
Slice into Strips
Look closely at the chicken to find the direction of the muscle fibers (the grain). Cut across these lines—never parallel to them—into 1-inch-wide strips.
Cut into Cubes
Rotate the strips 90 degrees and slice them crosswise to create uniform 1-inch cubes.
Prepare First Marinade
Make the Ginger-Garlic Paste
Prep the Aromatics : Wash and dry the ginger and green chilies. Peel the ginger, skin the garlic cloves, and remove the stems from the chilies.
Blend to a Coarse Texture: Add the 1/2 inch ginger, 2 to 3 cloves garlic, and 1 to 2 green chilies in the jar and blend them into a coarse texture.
Note: If the pieces are too big, just chop them down a bit first so the standard blender can handle them easily.
Coat the chicken pieces and keep aside
Add the following to your prepared chicken pieces
Prepared paste,
½ tsp salt,
1 tsp lime juice
Even Distribution - Instead of pouring them in one spot with a spoon, sprinkle it evenly over the chicken pieces. Apply it to all sides of the pieces to ensure a uniform coating. Set aside.
Prep Second Marinade & Chill
Soak the Cashews
Soak: Place 35 grams (about 20 pieces) of raw cashews in a small bowl. Pour in enough hot water to submerge them and let them sit for 10 to 15 minutes.
Drain & Rinse: Drain the hot water and give the soaked cashews a quick rinse with water.
Grind the Whole Spices
Place all the dry whole spices like 1 cardamom, 1 clove, 1 inch cinnamon, ¼ tsp ommam and 1/6 tsp nut mug powder. Pulse for a few seconds several times until you get a coarse spice powder.
Add Cashews, Green Chilies, & Salt
Add the 2 chopped green chilies, drained cashews, and 1/4 tsp salt to the blender. Pulse in short bursts a few times until you achieve a coarse texture — do not process it into a smooth paste.
Tip: Don't add water! The surface moisture left on the soaked cashews is usually just enough to help your blender blades catch without turning the mixture watery.
Mix the Marinade
In a plate, combine
45 grams (3 tbsp) of prepared medium hung curd,
Coarse cashew paste,
4 grams ( 1/2 tbsp) of Oat flour
Note : Plan ahead to make oat flour by placing the rolled oats in jar and pulse short bursts for several minutes until they turn into a fine powder. Alternatively, you can use sorghum, brown/red rice, or red rice aval(poha) flour.
Check the Consistency and Coat the Chicken
For the best results, your marinade should have a thick, spreadable consistency so it sticks to the chicken effectively without sliding off.
If the Marinade is Too Thick: If the mixture is too stiff to spread evenly, add a tiny amount of plain yogurt or runny curd—just a 1/2 teaspoon at a time—to loosen it up.
If the Marinade is Thin: If the mixture turns out a little watery, mix in 1 to 2 teaspoons of oats flour. The oat flour will absorb the excess liquid while resting and help the marinade stick.
Applying the Marinade:
Using your hands, coat each piece of chicken evenly with the marinade on both sides. Repeat this process until every single piece is thoroughly coated.
How Long to Marinate the Tikka
Minimum Time : 1 to 2 hours. This provides the balance between flavor infusion and maintaining the firm texture of the chicken.
Maximum Time : Do not exceed 4 hours. For thin cuts in acid marinade (like lime juice), marinating longer than 4 hours can cause the proteins to break down too much, leading to a mushy texture.
Reduce the Chill and Skewering the Chicken
Reduce Chill
Prep Before Cooking : Take the marinated afghani chicken out of the fridge and let it sit at room temperature for about 20 to 30 minutes before cooking. Reducing the chill ensures the chicken cooks evenly from the edges to the center.
NOTE: : If your chicken was stored in an airtight container, check the inside of the lid. Wipe away any water droplets so they don't drip back down and water down your marinade.
Skewer the Chicken
Center the Meat: Thread each marinated chicken piece onto your skewer, making sure the skewer passes directly through the center of the meat for maximum stability.
Leave Space: Leave a tiny gap between each piece of chicken in the skewer.
The "Same-Size" Strategy: If your chicken pieces vary slightly in thickness, group them by size. Place thinner pieces together on one skewer and thicker pieces on another. This allows you to pull the thin skewers off the heat earlier so they don't dry out.
Pan Selection and Cooking Spacing Guide
Choosing the right pan and managing your spacing is the key to achieving the brown color.
Why Use Non-Stick: It allows you to cook the chicken skewers with less oil, prevents the meat from sticking, and makes cleanup much easier.
Option 1: Ceramic Non-Stick (Medium Heat): A premium ceramic coating safely works at medium heat. Best for cooking fewer pieces at a time. Leave plenty of space between the chicken skewers so moisture can escape, helping you attain a brown color.
Option 2: Hybrid or Seasoned Carbon Steel (Medium-High Heat): If using these durable pans, you can safely use the stove up to medium-high heat. This higher heat allows you to cook more pieces at a time in a pan and leave a little space between the chicken skewers to still achieve a brown color.
Cooking the chicken skewers
Oil and preheat the pan
Oil the pan - Add 1/2 tsp oil to the pan. Use a pastry brush to spread the oil entirely in the bottom of the nonstick pan evenly. The usage of tsp of oil depends upon the size of your pan
Preheat- Preheat the pan for about 3 to 4 minutes over medium flame.
Prep & Oiling
Prep the Oil: While the pan is preheating, prepare a small bowl with 1 tbsp of oil.
Apply oil : Use pastry brush to apply oil on top surface of the skewered chicken.
Benefits : This light coating of oil prevents the skewers from sticking to the pan, keeps the chicken moist and fry the suface lightly.
Note : Make sure to apply the oil just before the chicken hits the pan to ensure the oil stays on the surface.
Cook the First Side
The Sizzle Check : You should hear a sizzling sound as soon as you place the skewers in the pan; this indicates the pan is ready. The pan should be hot enough to sizzle, but not smoking (too high) or failing to sizzle immediately (too low).
Extra Coating : To build a thicker crust and ensure none of your cashew-curd marinade goes to waste, apply a layer of the mixture to the skewers before cooking.
Cook : Place the skewers in the pan with the oiled side facing down, leaving plenty of space between them. Cook over medium heat without moving them for 2 to 3 minutes.
Check and apply oil: After 2 to 3 minutes, quickly lift the skewers to see if the chicken has turned light golden color. Once a crust has formed, apply oil to the top and the both sides of the skewers.
Note: Less oil in the pan can cause the chicken pieces to burn easily. Avoid cooking for too long on one side over medium heat; cook only until the chicken reaches a light golden color.
Cook the thin edges
Rotate the skewers to cook the thin side edges. Cook each thin side for about 30 to 45 seconds.
Note: If your chicken pieces are cut uniformly, the skewers should stand up on their own. If they don't, just hold them in place with tongs briefly until a golden color forms.
Cook the Second Side (Covered)
Flip & Cover: Flip the skewers onto the final uncooked flat side. Reduce the heat to low and cover the pan with a lid. (If your lid doesn’t have a steam vent hole, leave it slightly ajar).
Cook: Let them cook covered for 2 to 3 minutes.
Note: Because we pounded the chicken cutlets to ¼-inch thick, cooking them covered for just this second half is perfect. (If they were ½-inch thick, you would want to cook them with the lid on for the entire time).
Evaporate Moisture: Remove the lid. If the chicken skewers look slightly wet or soggy, cook them uncovered for another minute or two until the surface liquid has fully evaporated.
Check for Doneness: Verify with a Thermometer - For tender, juicy, and flavorful chicken pieces every time, insert an instant-read thermometer into the thickest part of the meat. Ensure it reaches an internal temperature at 165–175°F.This helps you avoid undercooked or overcooked chicken.
Timing will vary- The cooking time will vary depending upon the thickness of the chicken pieces, the type of cookware, the amount of heat used. If you do not pound the chicken breast, they will require slightly more time to cook.
Total Time: Expect the total cooking time to be about 6 to 7 minutes per batch.
Remove Surface Oil and Rest
Drain and pat dry - Transfer the cooked skewers to a paper towel-lined plate. Using a fresh paper towel, gently pat all sides of the skewers to absorb the surface oil.
Transfer and cover - After a minute or two, move them to a clean plate and loosely cover them with a lid or foil to rest before serving.
Rest - Allow the kebabs to rest for a minimum of 5 to 10 minutes before serving.
Ready to serve
Serve : After the resting period is complete, the skewers are ready to be served alongside a cooling curd mint dip.
Tips
Chicken Prep & Cutting
💡 Dry Before You Prep: Pat the chicken breast dry with a paper towel before you pound and chop. Eliminating surface moisture ensures a clean slice and helps the marinade stick better later.
💡 Pound for Tenderness: Lightly pound the chicken breast with a rolling pin or small skillet before cutting. This breaks down tough fibers for an extra soft, tender texture.
💡 Aim for Uniformity: Use a sharp knife to cut the chicken into a uniform 1/4-inch thickness. This ensures every piece cooks at the exact same rate.
For marinade
💡 Aim for a spreadable texture: Prepare your cashew-hung curd mixture to a thick, coarse consistency so it clings to the chicken perfectly without sliding off. If the marinade turns out too thick, simply whisk in a little plain yogurt or runny curd—just a 1/2 teaspoon at a time—to loosen it up. On the other hand, if it feels too thin, stir in 1 to 2 teaspoons of oat flour, which will absorb the excess moisture during resting and help the marinade stick.
💡 Plan ahead: Marinate the chicken for at least 2 hours. This gives the salt to penetrate and tenderize the meat.
For pan frying
💡 Group by Size: If your chicken pieces vary in thickness, group similar sizes together on separate skewers. This allows you to pull thinner pieces off the heat earlier so they don't dry out.
💡 Attain brown color: Cook the chicken in a non-stick pan to prevent the cashew coating from sticking, reduce oil usage, and make cleanup easy. Ensure the pan is hot enough to sizzle instantly and leave plenty of space between the pieces so they brown instead of steaming. (tip: To save time and cook more pieces in a pan, switch to a hybrid or seasoned carbon steel pan, which allows you to safely use medium-high heat).
💡 Verify the Temp: For tender, juicy, and flavorful chicken pieces every time, use an instant-read thermometer to check the thickest part of the chicken pieces, ensuring it reaches a safe internal temperature between 165–175°F.
For Salt & Safe Tasting
💡 Be careful with your salt, as it affects both flavor and texture. Too little salt leaves the chicken lacking flavor, while too much can make it tough. Remember that not all salts are the same; they have different levels of saltiness depending on the brand and type;for this recipe, I used 1/2 tsp of fine sea salt for 250g of boneless chicken and 1/4 tsp for the nut mixture.
💡 Never taste the marinade once the raw chicken has been added, as this can lead to food poisoning. To check the salt levels safely, fry a small sample piece of the chicken and adjust the seasoning based on the cooked taste.
Frequently Asked Questions
Most health organizations recommend that you don't wash chicken at all, as cooking it to an internal temperature of 165°F (74°C) is the only way to kill bacteria.
If you still choose to wash it, do so quickly under a gentle stream of cold running water. Ensure no dishes or utensils are nearby (within 3 feet) to avoid spreading germs through water splashes.
You should pat dry chicken breast because it helps the marinade stick to the meat instead of sliding off. It also helps the chicken brown better in the pan instead of steaming.
It breaks down tough muscle fibers into loose ones for a more tender softer chicken and allows flavors to penetrate slightly deeper, and reduces the total cooking time.
To reduce chillness so the chicken pieces cooks evenly.
The chicken isn't browning because the pan isn't hot enough and it’s overcrowded. Make sure the pan is preheated, and leave enough space between the pieces so they can light brown properly.
You can use these chicken pieces in many different meals. Try chopping them up to use in fried rice, soups, or noodles. They also make an excellent filling for sandwiches, burgers, and chapati wraps, or you can use them as a savory stuffing for dosas and tacos.
Chicken breast is the leanest cut available, making it the healthiest part of the chicken. Because it is low in fat, zero-carb, and has the most protein by weight, it’s an excellent choice for anyone prioritizing heart health or weight loss.
Just put it in an airtight container and store it in the fridge immediately after cooling (and always within 2 hours of cooking). According to food safety guidelines, cooked chicken lasts in the fridge for 3–4 days.
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Less Oil Cashew Chicken Tikka (Afghani Murgh Tikka) Recipe
Murgh tikka are traditionally made with rich, fattier, boneless leg pieces and pan-fried in ghee. To reduce your calorie intake, simply switch to chicken breast and use less oil. This adaptation makes the kebabs a healthier, more frequent meal option. Even with reduced fat and chicken breast, these tikkas remain moist, tender and tasty.
For a different flavor, try the Low Calorie Hariyali Murgh Tikka
Ingredients
- 250 g Boneless skinless chicken breast
- 35 g (approx. 20 pieces) Raw cashew
- 1 tsp ( 1/4 medium size) Lime juice
- 30 g (2 tbsp) Fat-free or low-fat hung curd
- 1/2 tbsp (4 grams) Oat flour
- ½ inch Ginger
- 2 to 3 cloves Garlic
- 3 to 4 Green chilies
- 1 Cardamom
- 1 Clove
- 1 inch Cinnamon
- ¼ tsp Ommam
- 1/8 tsp Nut mug powder
- 1 tbsp approx. Oil
- ¾ tsp approx. Salt
Instructions
-
Choose a Cleaning Method
Dry Wipe (Recommended): Skip rinsing the chicken pieces entirely. Simply wipe the 250g chicken breast clean with a dry paper towel and dispose of the towel in the trash immediately. This is the safest way to prevent the spread of kitchen bacteria.
Rinse & Dry (Alternative): If you prefer to rinse the chicken, do so quickly under a very gentle, low-pressure stream of cold running water to avoid splashing. Also, keep the chicken piece deep down inside the sink basin. Transfer the chicken directly to a clean plate lined with paper towels, pat dry, and discard the paper towels right away.
-
Create the Cutlets
A cutlet is simply a chicken breast sliced horizontally into thin, even pieces (about 1/4-inch thick).
First, slice the chicken breast crosswise to separate the naturally thick end from the thin end.
Next, slice the thicker piece horizontally to create two thinner layers. You will end up with three pieces of equal thickness.
-
Gentle Pounding
Cover the chicken pieces with plastic wrap. Use a meat mallet or the bottom of a heavy, flat pan to lightly pound them.
Note: Do not skip this step. Pounding loosens the tough muscle fibers, ensuring the chicken turns out tender.
-
Slice into Strips
Look closely at the chicken to find the direction of the muscle fibers (the grain). Cut across these lines—never parallel to them—into 1-inch-wide strips.
-
Cut into Cubes
Rotate the strips 90 degrees and slice them crosswise to create uniform 1-inch cubes.
-
Make the Ginger-Garlic Paste
Prep the Aromatics : Wash and dry the ginger and green chilies. Peel the ginger, skin the garlic cloves, and remove the stems from the chilies.
Blend to a Coarse Texture: Add the 1/2 inch ginger, 2 to 3 cloves garlic, and 1 to 2 green chilies in the jar and blend them into a coarse texture.
Note: If the pieces are too big, just chop them down a bit first so the standard blender can handle them easily.
-
Coat the chicken pieces and keep aside
Add the following to your prepared chicken pieces
Prepared paste,
½ tsp salt,
1 tsp lime juice
Even Distribution - Instead of pouring them in one spot with a spoon, sprinkle it evenly over the chicken pieces. Apply it to all sides of the pieces to ensure a uniform coating. Set aside.
-
Soak the Cashews
Soak: Place 35 grams (about 20 pieces) of raw cashews in a small bowl. Pour in enough hot water to submerge them and let them sit for 10 to 15 minutes.
Drain & Rinse: Drain the hot water and give the soaked cashews a quick rinse with water.
-
Grind the Whole Spices
Place all the dry whole spices like 1 cardamom, 1 clove, 1 inch cinnamon, ¼ tsp ommam and 1/6 tsp nut mug powder. Pulse for a few seconds several times until you get a coarse spice powder.
-
Add Cashews, Green Chilies, & Salt
Add the 2 chopped green chilies, drained cashews, and 1/4 tsp salt to the blender. Pulse in short bursts a few times until you achieve a coarse texture — do not process it into a smooth paste.
Tip: Don't add water! The surface moisture left on the soaked cashews is usually just enough to help your blender blades catch without turning the mixture watery.
-
Mix the Marinade
In a plate, combine
45 grams (3 tbsp) of prepared medium hung curd,
Coarse cashew paste,
4 grams ( 1/2 tbsp) of Oat flour
Note : Plan ahead to make oat flour by placing the rolled oats in jar and pulse short bursts for several minutes until they turn into a fine powder. Alternatively, you can use sorghum, brown/red rice, or red rice aval(poha) flour.
-
Check the Consistency and Coat the Chicken
For the best results, your marinade should have a thick, spreadable consistency so it sticks to the chicken effectively without sliding off.
If the Marinade is Too Thick: If the mixture is too stiff to spread evenly, add a tiny amount of plain yogurt or runny curd—just a 1/2 teaspoon at a time—to loosen it up.
If the Marinade is Thin: If the mixture turns out a little watery, mix in 1 to 2 teaspoons of oats flour. The oat flour will absorb the excess liquid while resting and help the marinade stick.
Applying the Marinade:
Using your hands, coat each piece of chicken evenly with the marinade on both sides. Repeat this process until every single piece is thoroughly coated.
-
Reduce Chill
Prep Before Cooking : Take the marinated afghani chicken out of the fridge and let it sit at room temperature for about 20 to 30 minutes before cooking. Reducing the chill ensures the chicken cooks evenly from the edges to the center.
NOTE: : If your chicken was stored in an airtight container, check the inside of the lid. Wipe away any water droplets so they don't drip back down and water down your marinade.
-
Skewer the Chicken
Center the Meat: Thread each marinated chicken piece onto your skewer, making sure the skewer passes directly through the center of the meat for maximum stability.
Leave Space: Leave a tiny gap between each piece of chicken in the skewer.
The "Same-Size" Strategy: If your chicken pieces vary slightly in thickness, group them by size. Place thinner pieces together on one skewer and thicker pieces on another. This allows you to pull the thin skewers off the heat earlier so they don't dry out.
-
Oil and preheat the pan
Oil the pan - Add 1/2 tsp oil to the pan. Use a pastry brush to spread the oil entirely in the bottom of the nonstick pan evenly. The usage of tsp of oil depends upon the size of your pan
Preheat- Preheat the pan for about 3 to 4 minutes over medium flame.
-
Prep & Oiling
Prep the Oil: While the pan is preheating, prepare a small bowl with 1 tbsp of oil.
Apply oil : Use pastry brush to apply oil on top surface of the skewered chicken.
Benefits : This light coating of oil prevents the skewers from sticking to the pan, keeps the chicken moist and fry the suface lightly.
Note : Make sure to apply the oil just before the chicken hits the pan to ensure the oil stays on the surface.
-
Cook the First Side
The Sizzle Check : You should hear a sizzling sound as soon as you place the skewers in the pan; this indicates the pan is ready. The pan should be hot enough to sizzle, but not smoking (too high) or failing to sizzle immediately (too low).
Extra Coating : To build a thicker crust and ensure none of your cashew-curd marinade goes to waste, apply a layer of the mixture to the skewers before cooking.
Cook : Place the skewers in the pan with the oiled side facing down, leaving plenty of space between them. Cook over medium heat without moving them for 2 to 3 minutes.
Check and apply oil: After 2 to 3 minutes, quickly lift the skewers to see if the chicken has turned light golden color. Once a crust has formed, apply oil to the top and the both sides of the skewers.
Note: Less oil in the pan can cause the chicken pieces to burn easily. Avoid cooking for too long on one side over medium heat; cook only until the chicken reaches a light golden color.
-
Cook the thin edges
Rotate the skewers to cook the thin side edges. Cook each thin side for about 30 to 45 seconds.
Note: If your chicken pieces are cut uniformly, the skewers should stand up on their own. If they don't, just hold them in place with tongs briefly until a golden color forms.
-
Cook the Second Side (Covered)
Flip & Cover: Flip the skewers onto the final uncooked flat side. Reduce the heat to low and cover the pan with a lid. (If your lid doesn’t have a steam vent hole, leave it slightly ajar).
Cook: Let them cook covered for 2 to 3 minutes.
Note: Because we pounded the chicken cutlets to ¼-inch thick, cooking them covered for just this second half is perfect. (If they were ½-inch thick, you would want to cook them with the lid on for the entire time).
Evaporate Moisture: Remove the lid. If the chicken skewers look slightly wet or soggy, cook them uncovered for another minute or two until the surface liquid has fully evaporated.
Check for Doneness: Verify with a Thermometer - For tender, juicy, and flavorful chicken pieces every time, insert an instant-read thermometer into the thickest part of the meat. Ensure it reaches an internal temperature at 165–175°F.This helps you avoid undercooked or overcooked chicken.
Timing will vary- The cooking time will vary depending upon the thickness of the chicken pieces, the type of cookware, the amount of heat used. If you do not pound the chicken breast, they will require slightly more time to cook.
Total Time: Expect the total cooking time to be about 6 to 7 minutes per batch.
-
Remove Surface Oil and Rest
Drain and pat dry - Transfer the cooked skewers to a paper towel-lined plate. Using a fresh paper towel, gently pat all sides of the skewers to absorb the surface oil.
Transfer and cover - After a minute or two, move them to a clean plate and loosely cover them with a lid or foil to rest before serving.
Rest - Allow the kebabs to rest for a minimum of 5 to 10 minutes before serving.
-
Ready to serve
Serve : After the resting period is complete, the skewers are ready to be served alongside a cooling curd mint dip.
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