Indian Chicken Tikka with Thick Onion Pan Sauce
Golden chicken and tender bell pepper simmer in a warmly spiced onion sauce, finished with fresh parsley. A cozy skillet dinner with plenty of sauce for dipping.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 700 g boneless skin-on chicken thighs, cut into small, even chunks
- 1 yellow onion, one half grated, one half cut into wedges
- 1 red bell pepper, cut into bite-size pieces
- 2 tbsp olive oil
- 1 tbsp fresh ginger, finely grated
- 2 cloves garlic, finely grated
- 1 tsp turmeric, ground
- ¼ tsp ground cinnamon
- 0.125 tsp ground cloves
- 180 ml water
- 10 g fresh parsley, chopped
- 1 tsp salt
Method
- Rub chicken with salt, ginger, garlic, turmeric, cinnamon, cloves, and grated onion.
- Brown chicken in hot olive oil until deeply golden on all sides.
- Add onion wedges and bell pepper; cook until softened.4 min timer
- Pour in water, scraping browned bits; simmer until tender and sauce coats.12 min timer
- Set aside the children's share; finish the sauce with parsley and serve.Kids’ plate comes out here
Kids’ plate: Chicken Tikka Skillet
On the plate: Plain chicken pieces with soft onion and bell pepper from the skillet, before the parsley finish.
Make it a game: Imagine the chicken pieces are little explorers visiting the soft pepper hills. Pick a piece or a pepper to lead the journey.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Chicken, onion, bell pepper, ginger and spices, with no grains, legumes or dairy.
- Gluten-free: Chicken and vegetables in a water-based pan sauce, with no grains or sauces.
- Anti-inflammatory: Chicken, olive oil, onion, bell pepper, ginger, turmeric and parsley bring the flavor.
- Toddler (1–3): Soft onion and bell pepper with small, thin chicken pieces to pick up.
- Kid (4–12): Mildly spiced chicken pieces and soft vegetables make an easy skillet plate.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes, Gluten-free Indian recipes.