Tandoori chicken with lime raita

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

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

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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.

Variations

Make it gluten free: Check yoghurt, tandoori paste and chutney are gluten free.

HFG tip

Makeover! You save…

740kJ (177cal)
16g total fat
5g sat fat

You gain…

2g fibre

Nutrition Info (per serve)

Calories 447 cal

Kilojoules 1870 kJ

Protein 45 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 7 g

Dietary fibre 5 g

Sodium 320 mg

Calcium 110 mg

Iron 2.5 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.

First published: Aug 2012

2 comments on Tandoori chicken with lime raita

Suzanne May 29, 2021 at 3:32 pm #

Have made this a number of times and it is a big hit with my family. Tasty and healthy and easy to prep – a winner for us.

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Natalie Tompkins October 4, 2021 at 10:09 pm #

Loved it. So easy to make and very tasty.

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