Recipe courtesy of Asian Food Network
A quintessential Indian classic, tandoori chicken is prepared by marinating the meat with yogurt and a fragrant blend of spices which include garam and chaat masala.
Best marinated for a whole day to fully soak up all the flavours, the chicken is then roasted until juicy and tender.
A mint yogurt sauce offers a refreshing tartness that goes really well with the meat and a serving of sautéed vegetables perfectly rounds up this healthy low carb meal.
Serves one person.
Ingredients
Tandoori chicken:
- 200g chicken breast (skinless, cut into strips)
- 50g Greek yogurt
- 15g ginger (minced)
- 15g garlic (minced)
- 10g lemon juice
- 3g garam masala
- 10g paprika
- 0.5g chilli powder
- 4g fenugreek leaves (kasuri methi), dry
- 15g mustard oil
- 2g chaat masala
- 2.5g sea salt
- 2.5g cumin powder
Sautéed vegetables:
- 15g olive oil
- 180g broccoli (cut into florets)
- 60g white onion (chopped)
- 2.5g salt
- 0.5g pepper
- 30g water
Mint yoghurt:
- 40g greek yoghurt
- 2g chaat masala
- 2g ground cumin
- 2g sea salt
- 8g water
- 5g mint leaf
- 5g coriander leaf
Instructions
1) Marinating the chicken
- In a mixing bowl, combine Greek yogurt, ginger, garlic, lemon juice, garam masala, paprika, chilli powder, fenugreek leaves, mustard oil, chaat masala, sea salt and cumin powder.
- Add chicken and mix well.
- Marinade the chicken in the fridge overnight, or for 24 hours if you have time.
2) Making the mint yogurt
- Using a pestle and mortar, make a paste with the mint, coriander, salt, and water.
- Remove paste from the mortar.
- Add in the chaat masala, cumin powder, and Greek yoghurt to the paste, combine well then set aside.
3) Sautéing the vegetables
- In a pan, heat the olive oil and sauté the onions till they have softened.
- Add in the broccoli florets, salt, pepper and water, cook for another 2-3 mins, stirring well.
- Remove from heat and set aside.
4) Roasting the chicken
- Lay the marinated chicken on a wax lined tray.
- Roast the chicken at 230⁰C for 8-12 min, until cooked through.
Plate and serve
- Serve chicken on a bed of broccoli, with the mint yoghurt on the side.
Asian Food Network
