Harissa and yoghurt chicken

Serves: 4

Time to make: 50 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

½ cup low-fat plain yoghurt

1 tablespoon harissa (see tip)

1 teaspoon ground coriandercilantroX

2 teaspoons ground cumin

600g skinless chicken thigh cutlets (with bone in)

1 cup frozen peas

1 ½ cups cooked brown rice

½ cup fresh mint

1 small red capsicum, finely sliced

2 spring onions, finely sliced

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Instructions

Stay Awake

1 Preheat oven to 200°C. Line a baking tray with baking paper. In a large bowl combine yoghurt, harissa, coriander and cumin. Add chicken and coat with mixture.

2 Arrange cutlets on baking tray. Bake for 35-40 minutes or until chicken is golden and cooked through.

3 Meanwhile, boil or microwave peas for 2 minutes and combine with cooked rice and mint. Serve rice topped with chicken, garnished with capsicum and spring onions.

Variations

Make it gluten free: Check yoghurt and harissa are gluten free.

HFG tip

Harissa is a Moroccan-style chilli paste. You can find it in delis or Middle Eastern specialty stores.
Or make your own: Blend or crush dried chilli flakes, sliced garlic and cumin together with a little no-added-salt tomato paste and olive oil. Vary the amounts of these ingredients to suit your own taste.

Nutrition Info (per serve)

Calories 301 cal

Kilojoules 1260 kJ

Protein 28 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 5 g

Dietary fibre 5 g

Sodium 150 mg

Calcium 120 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.