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For a lighter twist on an Indian takeaway and a perfect lunchtime treat. You'll marinade chicken in yoghurt and spices and serve with a rice salad and crisp mint dressing.
Serves 2
Prep 15 mins
Cook 45 mins
Everyday Balance™ ZeroCount™
Power Foods™
2 skinless chicken breasts diced into bite-size pieces
150g basmati rice, dried
1 red onion, chopped into wedges
1 tbsp curry powder
15g fresh root ginger peeled and finely chopped
1 garlic clove peeled and finely chopped
10 tbsp fat-free natural yoghurt
1 lemon
200g cherry tomatoes, halved
1/2 cucumber diced into bite-size pieces
10g fresh mint, finely chopped
Prepare your ingredients
Preheat the oven to 220 °C (fan 200 °C, gas mark 7) and prepare your ingredients
1. Put the onion in a small roasting pan, with a pinch of salt and black pepper and add 3 tbsp of water
Give everything a good mix up and put in the oven to roast until the onions begin to
soften then remove from the pan and put to one side to cool
2. Add the rice and 300ml of cold water to a pot with a lid and bring to the boil
Once boiling, reduce the heat to very low and cook covered, for 10-12 mins until all the water
has been absorbed and the rice is cooked
3. In a bowl add the curry powder, ginger, garlic, 4 tbsp of yoghurt, 1/2 of the lemon juice
and a pinch of salt
Then add the chicken and give everything a good mix up - this is your marinated chicken
4. Place a large wide based pan over a medium-high heat, add the chicken and cook for
10-12 mins until cooked through (no pink meat!) Put the cooked chicken onto a plate and leave to cool - this is your chicken tikka
Once cooled, slice the chicken tikka pieces
5. Mix up the tomatoes, 3/4 cucumber, a squeeze of lemon juice and 2/3 of the mint into the
rice - this is your rice salad
6. Mix up the remaining yoghurt, cucumber and mint together Add a pinch of salt and a squeeze of lemon juice - this is your mint raita
To serve put the rice salad onto your plates and load with the chicken tikka and onion wedges on top. Drizzle with your mint raita and enjoy!