Tandoori Chicken

Image of tandoori chicken dish with white rice, parsley and tomatoes

Shirley Webber - Research Dietitian, 12 December 2018

Ingredients:

  • ½ cup plain Greek yoghurt (or lactose free yoghurt if you malabsorb lactose) 
  • 2 tsp. tomato paste
  • 1 ½ tsp. paprika
  • 1 tsp. ground coriander
  • Salt
  • 600 g of chicken breast, in thick slices
  • Olive or vegetable oil
  • 900g kent/Japanese pumpkin, cut into thick slices
  • 6 spring onions, green tops thinly sliced
  • ¼ cup fresh lime juice
  • 2 Tbsp. ginger, peeled and finely chopped
  • 3 cups coriander leaves
  • Steamed rice


Method:

  1. Move the oven racks to have one rack in the upper and another rack in the lower third of the oven. Preheat the oven to 230°C / 450°F.
  2. In a large mixing bowl mix together the yogurt (lactose free if needed), tomato paste, paprika, ground coriander, and 2 tsp. of salt. Add chicken and toss to coat. Let sit at room temperature at least 10 minutes. **Hint: This can also be done the night before and left to marinate in the refrigerator overnight.
  3. Using a rimmed baking tray grease with 1 Tbsp. of oil. place the chicken on the tray leaving space between the chicken pieces.
  4. In a bowl mix together 1 Tbsp of oil, 1 tsp. of salt and the pumpkin pieces. Coat the pumpkin place on another non-stick baking tray.
  5. Place the tray with the chicken on the top rack of the oven and the pumpkin on the lower rack. Leave to cook for about 15-20 minutes. Make sure to turn over the pumpkin after 7 minutes to ensure the pumpkin cooks through to being a tender golden brown. 
  6. Meanwhile, in a blender mix together the green tops of 6 spring onions, 1/4 cup fresh lime juice, ginger, 3 cups of coriander leaves,  60ml of water, 1/4 cup oil, and 2 tsp. of salt and blend till smooth. 
  7. Steam rice to serve 4 as per rice packaged instructions. 
  8. Divide the rice among 4 serves and top with chicken, pumpkin, and sauce. Garnish with coriander leaves. 
  9. Enjoy!
Nutrition Information
Energy 2577 kJ
Protein 41g
Carbohydrates 29g
- Sugars 5g
Fat 39g
- Saturated fat 7g
Sodium 1177mg
Fibre 5g
Back to all articles
Back to all articles