Tandoori chicken with lime raita
Serves: 4
Time to make: 30 mins
Total cost: $14.64 / $3.66 per serve
(at time of publication)
Ingredients
- ½ cup unsweetened plain yoghurt
- 2 teaspoons finely grated lime rind
- 1 tablespoon lime juice
- ¼ cup tandoori paste
- 12 chicken tenderloins (about 660g), trimmed
- 1 cup frozen peas
- 200g baby spinach
- 3 cups steamed basmati rice, to serve
- 2 tablespoons mango chutney, to serve
Instructions
1 Combine 1/3 cup yoghurt, lime rind and lime juice in a small bowl.
2 Combine tandoori paste and the remaining yoghurt in a medium-sized bowl. Stir to combine. Add chicken. Stir to coat. Spray a large frying pan with oil and place over a medium heat. Cook chicken, turning once, for 6-7 minutes or until chicken is cooked through. Remove from pan and cover to keep warm.
3 Clean pan and reheat over a medium-high heat. Cook peas for 1-2 minutes or until thawed. Add spinach and cook for 1-2 more minutes or until wilted. Serve with chicken, rice, yoghurt mixture and chutney.
Makeover! You save…
740kJ (177cal)
16g total fat
5g sat fat
You gain…
2g fibre
Variations
Make it gluten free: Check yoghurt, tandoori paste and chutney are gluten free.
Nutrition Info (per serve)
Kilojoules 1870kJ
Calories 447cal
Protein 45g
Total fat 8g
–Saturated fat 2g
Carbohydrates 50g
–Sugars 7g
Dietary fibre 5g
Sodium 320mg
Calcium 110mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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