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.
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 447cal
-
Kilojoules 1870kJ
-
Protein 45g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 50g
-
–Sugars 7g
-
Dietary fibre 5g
-
Sodium 320mg
-
Calcium 110mg
-
Iron 2.5mg
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.
Photographer: Mark O'Meara
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.
2 comments on Tandoori chicken with lime raita
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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.
Loved it. So easy to make and very tasty.