Tandoori Chicken with Herb Yoghurt Sauce
Preparation time: 10 minutes, plus marinating time
Cooking time: 20 minutes
Serves: 4
Nutrition: Per serving
Energy
222 Kcal
Fat
3g
Saturates
1g
Sugars
6.5g
Salt
0.38g
This wonderful tandoori marinade has no added fat or sugar and can be used for whole fish, lamb or fish fillets – just adjust the cooking time as necessary.
Ingredients
4 boneless, skinless chicken breasts, about 150g (5oz) each
Wine or water
A few herb sprigs, such as rosemary, thyme or parsley
MARINADE FOR CHICKEN
1 tbsp grated fresh root ginger
2 tsp coriander seeds, toasted
2 tsp rosemary leaves
1 tsp grated lemon rind
½ tsp ground cardamom
½ tsp ground cumin
¼ tsp crushed black peppercorns
¼ tsp chilli sauce or powder
125g low fat natural yoghurt
1 tbsp lemon juice
HERB YOGHURT SAUCE
125g grated cucumber
1 tbsp chopped dill or mint
200g low fat natural yoghurt
1 tbsp lime or lemon juice
Freshly ground black pepper
Method
Mix together all the ingredients for the marinade in a bowl.
Place the chicken in a non-metallic dish. Spoon over the marinade and rub well into the chicken. Cover and refrigerate for 2-4 hours.
Scrape the excess marinade from the chicken. Place the chicken on a wire rack set in a roasting tray. Pour in wine or water to the depth of 2.5cm (1 inch) and add the herb sprigs, to keep the meat moist during cooking.
Bake the chicken in a preheated oven, 240 C (475 F), Gas Mark 9, for 10 minutes. Turn over and bake for a further 10 minutes until cooked through.
While the chicken is cooking, mix all the ingredients for the herb yoghurt sauce in a bowl. Cover and chill in the fridge for about 20 minutes to allow all the flavours to develop.
Serve the chicken with the herb yoghurt sauce, and accompany with basmati rice and a green salad.