Try this classic Indian dish of tandoori chicken with the delicious mango raita – yum!
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Ingredients
- 4 tbsp tandoori paste
- 250ml low-fat natural yogurt
- Juice of ½ 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
- ½ tsp ready-made mint sauce
- 250ml low-fat natural yogurt
- ½ cucumber, peeled and diced
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Method
- Put the tandoori paste, yogurt and lemon juice in a dish and stir in the chicken. Cover and chill for at least 30 minutes.
- 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.
- 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.
Nutrition
- 332kcals Calories
- 11.8g (2.4g saturated) Fat
- 43.3g Protein
- 14g (11.6g sugars) Carbs
- 1g Salt
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