Harissa and yoghurt chicken
Reviewed by our expert panelServes: 4
Time to make: 50 mins
Hands-on time: 10 mins
Total cost: $11.04 / $2.76 per serve
(at time of publication)
Ingredients
- 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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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