Serves: 4
Prep: 25 minutes Cook: 30 minutesBring the flavours of India into the kitchen with this super easy low FODMAP tandoori chicken. This chicken dish made with the perfect mix of India spices balanced with the soothing creaminess of the yoghurt. Greek yoghurt gently tenderizes meat resulting in a tender, pull apart chicken breast. You could even turn the chicken into skews and BBQ them to add that authentic smokey flavour!!
| ingredients |
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½ cup plain greek yoghurt (or lactose-free yoghurt if you malabsorb lactose) |
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2 tsp tomato paste |
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1½ tsp paprika |
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1 tsp ground coriander |
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2 tsp salt |
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Chicken breast, in thick slices |
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2 tbsp olive oil |
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Kent/Japanese pumpkin, cut into thick slices |
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6 spring onions, green tops thinly sliced |
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¼ cup fresh lime juice |
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2 2½ tbsp ginger, peeled and finely chopped |
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3 cups coriander leaves |
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Steamed rice, to serve |
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.
In a large mixing bowl mix together the yoghurt (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.
Using a rimmed baking tray grease with 1 Tbsp of oil place the chicken on the tray leaving space between the chicken pieces.
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.
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.
Meanwhile, in a blender mix together the green tops of 6 spring onions, ¼ cup fresh lime juice, ginger, 3 cups of coriander leaves, 60ml of water, ¼ cup oil, and 2 tsp of salt and blend till smooth.
Steam rice to serve 4 as per rice packaged instructions.
Divide the rice among 4 serves and top with chicken, pumpkin, and sauce. Garnish with coriander leaves. Enjoy!
| Nutrition Information (per serve) | |
|---|---|
| Energy | 2577 Kj / 616 cal |
| Protein | 41.00g |
| Carbohydrates | 29.00g |
| Sugar | 5.00g |
| Total Fat | 39.00g |
| Saturated Fat | 7.00g |
| Fibre | 5.00g |
