Tandoori chicken rice medley

Author: Amanda Lennon - Chef, Food Editor

Photographer: John Paul Urizar

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Gently-spiced tandoori chicken and rice is a flavour and texture explosion, ready in just 20 minutes. This easy recipe is diabetes friendly and low in sodium, making it a healthy midweek meal for everyone.

Serves: 4

Time to make: 20 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

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

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

–Saturated fat 4.3g

Carbohydrates 55.3g

–Sugars 8.9g

Dietary fibre 12.6g

Sodium 488mg

Calcium 181mg

Iron 3.6mg

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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