Tandoori chicken with grilled vegetable salad - CSIRO Low Carb

Name: Tandoori chicken with grilled vegetable salad - CSIRO Low Carb
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Cuisine: Asian, Indian
Ingredients: Olive oil spray; 300g broccoli (cut in florets); 1 bunch broccolini (halved); 1 bunch asparagus (halved); 2 cups spinach; 2 Lebanese cucumber (cut in ribbons); 40g pecans or walnuts (roughly chopped); 1 tablespoons extra virgin olive oil; 2 teaspoons lemon juice; 1 small wholemeal pita bread (cut in 8 wedges); Lemon wedges to serve; 220g low-fat Greek yoghurt; 1 clove garlic chopped; 1 x2cm piece of ginger peeled and grated; 1 tablespoon lemon juice; 50g salt reduced tomato paste; 1.5 teaspoon garam masala; 1.5 teaspoons ground coriander; 1 teaspoon smoked paprika; 1 teaspoon chili powder; 0.5g ground turmeric; 400g chicken breast cut in 2cm cubes; Olive oil spray; 180g low-fat Greek yoghurt; 1 clove garlic chopped; 1 Lebanese cucumber coarsely grated and liquid squeezed out; 3 tablespoons thinly sliced mint; 2 tablespoons thinly chopped coriander; 0.t teaspoon garam masala

8 steps

Prep:30minCook:25min

Updated at: Wed, 16 Aug 2023 21:57:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories474.4 kcal (24%)

Total Fat25.9 g (37%)

Carbs32.6 g (13%)

Sugars10.6 g (12%)

Protein33.6 g (67%)

Sodium190.2 mg (10%)

Fiber8.6 g (31%)

% Daily Values based on a 2,000 calorie diet

Instructions

To make the tandoori chicken

Step 1

To make the marinade, mix the yoghurt, garlic, ginger, lemon juice, tomato paste, garam masala, ground coriander, paprika, chili powder and tumeric in a bowl. Season to taste with ground black pepper.

Step 2

Thread the cubed chicken breast evenly into soaked wooden skewers then rub in the marinade thoroughly to coat well. Cover with plastic film and marinate in the refrigerator for at least 30 minutes (or up to 3 hours)

Skewer

Step 3

Preheat oven to 200°C (180°C fan forced). Line a roasting tin with baking paper.

OvenPreheat

Step 4

Place chicken skewers on a wire rack over the lined tin, spoon over any remaining marinade and roast, turning halfway through cooking for 25 minutes or until cooked through and starting to crisp at the edges

To make the Raita

Step 5

Combine all the ingredients for the Raita in a bowl. Cover with film and refrigerate till ready to serve

To make the grilled vegetables

Step 6

Heat a chargrill pan over medium high heat and spray with olive oil. Work in batches, chargrill the broccoli and broccolini, turning occasionally for 3-4 minutes or until tender and grill marks have appeared. Repeat with asparagus, grilling for 2-3 minutes. Transfer vegetables to a large bowl to cool.

Step 7

Add spinach, cucumber, pecans to the grilled vegetable mixture then drizzle extra virgin olive oil and lemon juice and gently toss to coat.

Step 8

Divide salad and chicken evenly among 4 plates and serve with raita, pita and lemon wedges on the side.