Warm chicken tikka pita salad

Serves: 4

Time to make: 30 mins , plus 30 mins marinating

Ingredients

Chicken tikka
1 tablespoon mild curry paste
⅓ cup low-fat plain yoghurt
1 tablespoon mango or apricot chutney
400g lean chicken breast, cubed
Salad
1 tablespoon oil
1 teaspoon cumin seeds
1 red chilli, chopped
4 spring onions, sliced
2 ripe tomatoes, chopped
1 cup mushrooms, halved
1 carrot, peeled
1 small cucumber
130g baby spinach
420g can no-added-salt lentils, drained, rinsed
3 tablespoons chopped fresh coriandercilantroX
3 (75g) wholemeal pita breads, toasted, torn
Minty raita
4 tablespoons low-fat plain yoghurt
2 tablespoons fresh mint, chopped
2 cloves garlic, chopped
1 lemon, juice
spray oil

Instructions

Stay Awake

1 Mix paste, yoghurt and chutney together. Add chicken and season. Toss to coat evenly. Leave to marinate for at least 30 minutes.

2 Meanwhile, prepare salad. Heat oil in a non-stick pan. Add cumin seeds with chilli. Cook for a few minutes. Add onions, tomatoes and mushrooms. Cook for a few more minutes. Use a vegetable peeler to make carrot and cucumber ribbons.

3 Place all salad vegetables, except 1/4 of the cucumber ribbons, in a bowl. Add lentils and coriander. Toss lightly. Toast pita breads and tear in quarters.

4 To make raita, mix all raita ingredients together and chop put aside cucumber ribbons then add.

5 Heat a non-stick pan or a griddle with a little oil spray until hot. Cook chicken for 4-5 minutes, turning once until it is lightly charred.

6 Place salad vegetables on a platter with torn pita and top with chicken pieces. Drizzle with raita. Serve with lemon wedges and mint sprigs if you prefer.

Variations

The chicken can be left to marinate overnight in the fridge for a more intense flavour.
Make it gluten free: Check paste, yoghurt and chutney are gluten free and use gluten-free bread.

Nutrition Info (per serve)

Calories 430 cal

Kilojoules 1800 kJ

Protein 36 g

Total fat 11 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 10 g

Dietary fibre 9 g

Sodium 450 mg

Calcium 200 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.