Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Tandoori chicken rice medley

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.

Hands-on time: 5 mins
Time to make: 20 mins
Serving: 4 people

Ratings: 4.9

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Ingredients

Measurements explained

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

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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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 583 cal

Kilojoules 2437 kJ

Total fat 19.6 g

Saturated fat 4.3 g

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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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One comment on Tandoori chicken rice medley

Emma Standring May 15, 2021 at 8:07 pm #

So easy and delicious and everyone loved it.

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