Tandoori chicken skewers with lentil, green pea and cauliflower dhal

Photographer: Melanie Jenkins

These tasty Tandoori chicken skewers with lentil and pea dhal are full of flavour and so easy to make. Get and iron, calcium and fibre boost with this delicious recipe from chef Sam Campbell.

Serves: 4

Time to make: 30 mins

Ingredients

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600g skinless chicken breasts, cut into 2 ½ cm chunks
1 ¼ cups low-fat plain yoghurt, plus ⅓ cup to serve
2 tablespoons tandoori spice
2 tablespoons curry powder
2 x 400g cans brown lentils, rinsed and drained
½ head cauliflower
1 cup frozen peas
½ cup chopped fresh coriandercilantroX
4 pieces wholemeal roti or naan
1 lemon, sliced, to serve (optional)

Instructions

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1 Heat a grill pan or barbecue to medium. Place chicken in a shallow dish. In a bowl, combine tandoori spice with 1 1/4 cups of yoghurt. Rub tandoori yoghurt mix over chicken, massaging well. Thread chicken onto metal or bamboo (soaked in water) skewers.

2 Spray a non-stick, heavy-based large pot with oil and place over a medium heat. Add curry powder and gently fry for 1 minute. Add lentils and 3/4 cup of water. Bring to boil and simmer for 5 minutes.

3 Meanwhile, in a food processor blitz cauliflower into medium size crumbs. Add to lentils and cook for 5 minutes. Add peas, then cook another 5 minutes.

4 While lentils are cooking, grill chicken skewers 3 minutes each side. Mix remaining yoghurt with half the coriander.

5 Serve dhal and chicken skewers on a platter with roti, lemon slices and yoghurt on the side. Sprinkle with remaining coriander.

Variations

Make it gluten free: Use gluten-free bread and check spices are gluten free.

Nutrition Info (per serve)

Calories 539 cal

Kilojoules 2260 kJ

Protein 55 g

Total fat 11 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 16 g

Dietary fibre 14 g

Sodium 590 mg

Calcium 380 mg

Iron 6.5 mg

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.