Korma chicken and cauliflower salad with herb raita

Author: Amanda Lennon - Chef, Food Editor

Photographer: John Paul Urizar

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This healthier chicken korma is good for your gut, delivers 5 vegie serves and is high in both iron and protein. Best of all, it tastes great!

Serves: 4

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

300g cauliflower, cut into florets
200g pumpkin, cut into 2cm pieces
1 large red capsicum, roughly chopped
2 chicken breast fillets, thickly sliced
2 tablespoons Korma paste
²⁄³ cup reduced-fat natural Greek-style yoghurt
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh dill
2 cloves garlic, crushed
80g baby spinach leaves
400g can brown lentils, rinsed, drained
4 gluten-free mini pappadums, microwaved, to serve

Instructions

1 Preheat oven to 180°C. Line a large oven tray with baking paper. Place cauliflower, pumpkin and capsicum on prepared tray. Lightly spray with oil, then bake for 25 minutes or until golden and tender. Set aside to cool.

2 Meanwhile, place chicken and paste in a glass bowl, mixing to coat. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 5 minutes or until browned and cooked through. Transfer to a bowl and season with freshly ground black pepper.

3 Place yoghurt, juice, fresh herbs and garlic in a small bowl, mixing to combine. Season with freshly ground black pepper.

4 Arrange spinach on a large serving platter. Top with roast veg, lentils and cooked chicken. Serve with pappadums and herb raita on the side.

HFG tip

You can make this chicken dish more substantial by serving with brown basmati rice instead of pappadums.

Nutrition Info (per serve)

Calories 437cal

Kilojoules 1828kJ

Protein 46.6g

Total fat 9.3g

–Saturated fat 3.1g

Carbohydrates 34.1g

–Sugars 13.7g

Dietary fibre 12.2g

Sodium 514mg

Calcium 192mg

Iron 5mg

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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