Harissa and yoghurt chicken
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
- 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
