Chilli chicken with mint yoghurt and roasted vegetables

Serves: 4

Time to make: 1 hr 5 mins

Hands-on time: 35 mins

Ingredients

More weights & measures

1 large carrot, coarsely chopped

1 large red capsicum, thickly sliced

1 medium-sized red onion, cut in wedges

2 medium-sized courgettezucchiniXszucchini, summer squashX, coarsely chopped

1 small (300g) kumarasweet-potatoX, coarsely chopped

2 cloves garlic, crushed

1 long fresh red chilli, thinly sliced

1 teaspoon ground coriandercilantroX

1 teaspoon ground cumin

4 x 125g chicken breast schnitzels

spray oil

125g cherry tomatoes

2 x 75g large wholemeal pita pockets, halved

½ cup fresh mint

½ cup low-fat plain yoghurt

1 cup baby spinach

1 lemon, quartered

Instructions

Stay Awake

1 Preheat oven to 180°C. Combine carrot, capsicum, onion, courgettes, kumara, garlic, chilli, ground spices and chicken in a large baking dish. Spray with oil and toss to coat. Remove chicken and transfer to a plate. Roast vegetables for 45 minutes or until almost tender, adding tomatoes in the last 10 minutes of cooking time.

2 Place pitas on oven rack for the last 5 minutes of vegetable cooking time until warmed through and crisp.

3 Meanwhile, spray a large frying pan with oil and place over high heat. Cook chicken for 2–3 minutes on each side or until browned and just cooked through.

4 Meanwhile, chop two-thirds of the mint. Combine mint and yoghurt in a small bowl and set aside.

5 Just before serving, toss baby spinach through roasted vegetables. Serve chicken, bread, vegetables and lemon wedges with mint yoghurt. Scatter with the remaining mint before serving.

Variations

Use fresh coriander instead of fresh mint.
Make it gluten free: Use a gluten-free bread and check ground spices are gluten free.

HFG tip

Omit or deseed the chilli to reduce the heat if you prefer.

Nutrition Info (per serve)

Calories 411 cal

Kilojoules 1720 kJ

Protein 35 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 45 g

Sugar 11 g

Dietary fibre 9 g

Sodium 270 mg

Calcium 160 mg

Iron 3.5 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.