Harissa and yoghurt chicken
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Harissa and yoghurt chicken

Reviewed by our expert panel
Serves: 4
Time to make: 50 mins
Hands-on time: 10 mins
Total cost: $11.04 / $2.76 per serve

(at time of publication)

Ingredients

More weights & measures
  • ½ cup low-fat plain yoghurt
    • 1 tablespoon harissa (see tip)
    • 1 teaspoon ground coriander
    • 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

    • Instructions

    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 301cal

    • Kilojoules 1260kJ

    • Protein 28g

    • Total fat 8g

    • –Saturated fat 2g

    • Carbohydrates 30g

    • –Sugars 5g

    • Dietary fibre 5g

    • Sodium 150mg

    • Calcium 120mg

    • Iron 4mg

    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.
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    Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut
    Photographer: Mark O'Meara
    First published: Jul 2011

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