top of page

Tandoori Chicken

Servings

4 serving

Preparation time

30 minutes

Ingredients

  • one whole chicken-split down the back and flatten out

  • 150ml low fat greek youghurt

  • 50g fresh ginger-grated

  • 5 garlic cloves-crushed

  • 15g tandoori paste or 10g curry powder

  • one lemon-juice and zest

  • 150g red onion-roughly chopped

  • 150g red peppers-roughly chopped

  • 150g aubergine-1cm dice

  • 20g oil

  • 200g buckwheat

  • 15g coriander pods

  • 5 cardamon pods

  • 200g garden peas

  • 15g butter

  • salt and pepper

Preparation

  1. mix, yougurt, ginger, garlic, lemon juice, zest and tandoori paste together

  2. cover the chicken in the mix marinate for 36 hours-turn and rub mariante in every 12 hrs.

  3. place in a pre-heated hot oven (220 oC) and roast for 20 minutes

  4. mix the onions, peppers and aubergines in the oil with salt and pepper-add to the tray thsat the chicken is in

  5. roast for a further 25 minutes

  6. remove from the oven and rest for 15 minutes

  7. place the cardamon pods, coriander seeds, salt and pepper in 500 ml of water simmer for 3 minutes

  8. add the buckwheat and simmer for a further 12 minutes

  9. add the garden peas and butter, mix, cover and leave for 5 minutes to rest

  10. serve


NUTRITIONAL DATA

Fat 37g

Sat Fat 16g

Carbs 80g

Fiber 12g

Protein 244g

Salt 8g

Calories 1729 Cal


bottom of page