

Tandoori chicken with cauliflower rice
Ingredients
- 1 small head cauliflower, cut in florets
- 1 ½ tablespoons olive oil
- ¾ cup brown rice
- ⅔ cup frozen peas
- 8 (about 500g) chicken tenderloins
- ½ cup reduced-fat Greek yoghurt
- 3cm piece fresh ginger, finely grated
- 1 handful fresh coriandercilantroX, stems finely sliced and leaves, to serve
- 2 teaspoons garam masala or curry powder
- ¼ teaspoon turmeric
- 1 lemon, grated zest and juice
- 2 tablespoons currants
- ¼ cup flaked almonds
Log In or Sign Up to save this recipe to your shopping list.
Instructions
1 Preheat oven to 200°C. Line a large baking tray with baking paper. Toss cauliflower florets with oil in a large bowl. Place florets on prepared tray in a single layer and transfer to oven. Roast cauliflower, turning once, for 30-35 minutes or until florets are tender and edges turn golden brown.
2 Meanwhile, cook rice following packet directions. Add peas to saucepan for last 30 seconds of rice cooking time then remove pan from heat. Drain rice and peas. Set aside.
3 Combine chicken, yoghurt, ginger, coriander stems, garam masala and turmeric in a large bowl. Place bowl in fridge and leave to marinate for 15 minutes to 1 hour, if time permits.
4 Spray barbecue with oil and increase heat to high. Remove marinated chicken from fridge and grill each side for 2-3 minutes or until cooked through.
5 Remove cauliflower from oven and place in a large bowl with reserved cooked rice and peas. Stir lemon zest and lemon juice through cauliflower mixture.
6 Arrange cauliflower rice on a serving platter, top with chicken then serve scattered with currants, almonds and coriander leaves.
Variations
Make it gluten free: Check yoghurt and spices are gluten free.
Nutrition Info (per serve)
-
Calories 501cal
-
Kilojoules 2100kJ
-
Protein 39g
-
Total fat 18g
-
–Saturated fat 4g
-
Carbohydrates 40g
-
–Sugars 12g
-
Dietary fibre 8g
-
Sodium 120mg
-
Calcium 160mg
-
Iron 3.5mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the
newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
RELATED ADVICE LATEST ADVICE