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How to cook: tandoori chicken and vegetables

Tandoori chicken & vegetables

Serves 2 • gluten free • 5½ portions of fruit & veg per serving • prep 15 minutes • cook 15 minutes

  • 300g skinless chicken breast
  • 1 tbsp low-fat natural yogurt
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 4 tomatoes, halved
  • 1 tsp garam masala
  • 1 tsp sunflower oil
  • 2 large red onions, quartered
  • 1 red pepper, cut into 8 pieces

Method:

  1. Preheat the oven to 200°C/gas 6. Cube the chicken and add to a bowl with the yogurt, paprika, cumin and turmeric, then mix well to coat the chicken.
  2. Sprinkle the tomatoes with garam masala.
  3. Lightly oil a baking tray and arrange the onion and pepper evenly over it, then place the chicken pieces on the onion and pepper, and arrange the tomatoes on top.
  4. Roast for 15 minutes, or until the chicken is thoroughly cooked, and serve with basmati rice or salad.

Per (617g) serving*331Kcal – 38.8g protein – 28.5g carbs (

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21.7g sugars) – 

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 8.4g fat (

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 2.1g saturates) – 

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 0.4g salt 

*excludes serving suggestion

Chef’s tips

  • This dish will serve four as a delicious starter.
  • Use curry paste if you don’t have all the spices, or add grated fresh ginger and crushed garlic for extra flavour.
  • You can mix the chicken, spices and yogurt together in a food bag and keep in the fridge for a few hours before you start cooking, which helps the flavours to infuse.
  • Spicy dishes do not usually need any added salt, which means they’re better for your heart.
  • Skinless chicken is rich in protein and has almost half the fat and saturated fat of skin-on chicken.
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