Harissa and yoghurt chicken

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

First published: Jul 2011

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 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

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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