100g chicken in bite sized pieces
40mls natural yogurt
10mls tikka spice mix (or tandoori spice - which is what I used because I didn't have tikka spice mix)
Mix the yogurt and spice together. Add the chicken, mix well, cover and leave to marinate. I left it all day.
Preheat oven to 180C
Place on parchment on a baking sheet. Place the chicken pieces on the parchment and spray with a little oil. Bake for about 10 to 15 mins, until cooked through and starting to char.
Eat hot or cold on a bed of shredded lettuce with lemon juice and rice (and mango chutney). For dinner I'd have it like that. For lunch I'd skip the rice and have extra chicken. The yogurt and spice would still be plenty.
No photo - I forgot, sorry!
The chicken isn't particularly frugal but neither is it overly expansive. You could use boneless thigh meat instead, I should think; it still cooks very tender.