Tandoori Chicken

Tandoori Chicken

Ready in 30 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, December 3, 2017.
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With jeera kumara and chaat masala salad

Ingredients

Jeera kumara

  • 100g orange kumara, diced 1cm
  • ¾ teaspoon jeera spices
  • Spray oil
  • 1 teaspoon water

Tandoori chicken

  • 140g chicken breast steak
  • ¼-½ teaspoon tandoori spices
  • ½ clove garlic, minced
  • ½ tablespoon yoghurt
  • ½ teaspoon finely grated ginger
  • Pinch of chilli flakes or cayenne powder (optional)
  • Spray oil

Chaat masala salad

  • ½ pottle chaat masala
  • Zest and juice of ¼ lemon
  • ½ teaspoon extra-virgin olive oil
  • ½ carrot
  • 1/3 punnet cherry tomatoes
  • 1-2 tablespoons coriander leaves
  • 1 handful baby spinach

To serve

  • 1 tablespoon yoghurt
  • Remaining pottle chaat masala
  • 1-2 lemon wedges

Steps

  1. Toss kumara, jeera spices and water on prepared tray, spray with oil and season. Roast for 20-22 minutes, until kumara is lightly golden and tender.
  2. While kumara is roasting, pat chicken dry and place in a medium bowl, along with all remaining tandoori chicken ingredients (except oil). Season well, toss to coat and combine and leave to marinate for about 8 minutes.
  3. Heat a medium, preferably non-stick fry-pan on medium heat. Spray pan with oil and cook chicken for about 4 minutes each side (depending on thickness), or until cooked through. If chicken browns too quickly, reduce heat. Set aside, covered, to rest for 2-3 minutes, then slice thickly, reserving resting juices. Alternatively, cook on BBQ.
  4. While chicken cooks, mix together first measure of chaat masala, lemon zest and juice and oil in a medium bowl. Peel carrot into ribbons and thinly slice core; cut tomatoes in half; chop coriander and spinach. Add all to bowl with dressing, toss together well and season to taste.
  5. TO SERVE arrange jeera kumara and chaat masala salad on a plate. Top with tandoori chicken and dollop over yoghurt and remaining chaat masala. Squeeze over lemon wedges.

Nutritional Information

Energy 1579 kj
377 kcal
Protein 35.9g
Carbohydrate 25.6g
Fat 13.5g