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

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.