Free Healthy Recipe - Tandoori Chicken

Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

With the spice mix made and a tub of yoghurt at hand the marinade for this chicken (or fish) can be whipped up in seconds. It's a perfect dish to take to a family get together where everyone contributes something to the meal. Marinate the chicken just before you leave, transport it in a refrigerated Esky and by the time it's ready to be cooked the flavours will have penetrated well into the chicken.

Ingredients

600 grams organic chicken breast fillets

3 tbsp tandoori spice mix, (see recipe list)

200 grams low-fat natural yoghurt

Method

Preheat the oven to 180 degrees Celsius.

Trim off any excess fat from the chicken and lightly score the surface with a knife. Mix the tandoori mix through the yogurt and pour over the chicken to marinate overnight.

Cook the chicken on a hot grill pan for 3 minutes each side then place in the oven for a further 15 minutes to cook throughout.

Serve with a green salad and cucumber and dill raita.

Note : If you do prefer to use fish buy a thick fillet eg ling, and sear the fish for 2 minutes each side before finishing off in the oven for a further 10 minutes.

Makes 4 servings

Prep Time:	overnight
Cooking Time:	25 mins
Ready in:	overnight + 25 mins
Suitable for:
Dinner

See also:

Tandoori Curry Mix

Recipe tools:

Print version

Email recipe

More recipes

Nutritional Information - Per Serve
Kj	998 kj
Calories	239 kcal
Fat	9.1 g
Saturated Fat	3.1 g
Total Carbohydrate	3.8 g
Total Protein	34.6 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.