

Tandoori chicken rice medley
Ingredients
- 500g small skinless chicken thigh fillets, halved
- 2 tablespoons tandoori paste
- 2 x 250g packets microwave brown and red rice with chilli-garlic infusion
- 1 large carrot, shredded
- 1 bunch broccolini, sliced into thirds
- 1½ cups frozen mixed baby peas, corn sweetcornXand capsicum
- ²⁄³ cup reduced-fat tzatziki
- 1 long red chilli, sliced
- ¹⁄³ cup flaked almonds, toasted
- lemon wedges, to serve
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Instructions
1 Coat the chicken in tandoori paste. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken, in batches, for 4 minutes each side, or until browned. Transfer to a plate. Cover with foil. Rest for 5 minutes. Slice.
2 Add rice to pan and cook for 30 seconds, or until fragrant. Stir in carrot, broccolini and frozen vegetables. Reduce heat and cook, stirring, for 3–5 minutes, or until heated. Remove from heat.
3 Spoon the rice onto plates. Top with the chicken, tzatziki, chilli and almonds. Serve with lemon wedges.
Nutrition Info (per serve)
-
Calories 583cal
-
Kilojoules 2437kJ
-
Protein 37.6g
-
Total fat 19.6g
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–Saturated fat 4.3g
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Carbohydrates 55.3g
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–Sugars 8.9g
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Dietary fibre 12.6g
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Sodium 488mg
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Calcium 181mg
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Iron 3.6mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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So easy and delicious and everyone loved it.