Garlic chicken with tandoori vegetables

This high-fibre dish provides the intense Tandoori flavour without the need for having to marinate for hours.

Serves: 4

Time to make: 55 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

4 skinless chicken thigh cutlets (bone in)
2 teaspoons olive oil
3 cloves garlic, crushed
2 tablespoons lemon juice
⅓ cup reduced-fat plain yoghurt
1 tablespoon tandoori paste (see tip)
1 bunch (12) baby carrots (see tip)
1 large courgettezucchiniX, cut in thick wedges
2 bunches asparagus, trimmed
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained, patted dry
2 cups cooked brown rice, to serve
½ cup coriandercilantroX leaves, to garnish

Instructions

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1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Cut 2–3 deep slashes into each piece of chicken. Heat oil in a non-stick frying pan over medium-high heat. Cook chicken for 2 minutes on each side or until browned. Transfer chicken to one prepared tray.

2 Rub chicken with garlic and drizzle with half the lemon juice. Bake chicken for 35 minutes or until just cooked through.

3 Meanwhile, combine yoghurt and tandoori paste in a large bowl. Add carrots, courgette asparagus and chickpeas. Toss gently together to coat.

4 Place carrots on second prepared tray and bake for 10 minutes. Add courgette and bake for a further 10 minutes. Then add asparagus and chickpeas and bake for a final 10 minutes or until vegetables are tender.

5 Serve roast chicken with tandoori vegetables and brown rice. Garnish with coriander.

Variations

Make it gluten free: Check tandoori paste is gluten free.

HFG tip

Reserve some of the baby carrot fronds. Wash them well and scatter over the roasted vegetables with coriander leaves before serving.
You can find tandoori paste in the ready-made sauces and curries aisle in supermarkets.

Nutrition Info (per serve)

Calories 510 cal

Kilojoules 2130 kJ

Protein 42 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 11 g

Dietary fibre 11 g

Sodium 350 mg

Calcium 130 mg

Iron 4 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.