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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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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.