Try this classic Indian dish of tandoori chicken with the delicious mango raita - yum!
Ingredients
- 4 tbsp tandoori paste
- 250ml low-fat natural yogurt
- Juice of 1/2 lemon
- 4 skinless, boneless chicken breasts, cut into strips
- 2 tbsp groundnut oil
- For the mango raita
- 1 small unripe mango, peeled, stoned and chopped
- 2 tbsp fresh coriander
- 1 tsp ground coriander
- 1 green chilli, deseeded and chopped
- 1/2 tsp ready-made mint sauce
- 250ml low-fat natural yogurt
- 1/2 cucumber, peeled and diced
Method
- 1. Put the tandoori paste, yogurt and lemon juice in a dish and stir in the chicken. Cover and chill for at least 30 minutes.
- 2. Meanwhile, make the raita. Put the mango, fresh and ground coriander, chilli and mint sauce in a food processor. Blend until smooth, then add the yogurt and whizz for a few seconds. Put into a bowl and stir in the cucumber. Cover and chill.
- 3. Preheat the oven to 220°C/fan200°C/gas 7. Put the chicken into a roasting tin and drizzle with the oil. Roast for 20 minutes until cooked. Serve with the raita and lime wedges.
Nutritional info
Per serving: 332kcals, 11.8g fat (2.4g saturated), 43.3g protein, 14g carbs, 11.6g sugar, 1g salt