Name: Tandoori chicken and vegetables
Prep time: 15 minutes
Cook time: 15 minutes
Yield: 2
Ingredients: 300g skinless chicken breast; 1 tbsp low-fat natural yogurt; 1 tsp paprika; 1 tsp ground cumin; 1 tsp turmeric; 4 tomatoes, halved; 1 tsp garam masala; 1 tsp rapeseed oil; 2 large red onions, quartered; 1 red pepper, cut into 8 pieces

Everything goes in the oven at the same time, making this a really simple and tasty dish.

Serves

Prep

15 minutes

Cook

15 minutes

Each 594g serving contains (excludes serving suggestion)

KCal

318

Carbs

24.3g

Fibre

8.2g

Protein

40.6g

Fat

4.6g

Saturates

0.7g

Sugars

19.9g

Salt

0.28g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

300g skinless chicken breast

1 tbsp low-fat natural yogurt

1 tsp paprika

1 tsp ground cumin

1 tsp turmeric

4 tomatoes, halved

1 tsp garam masala

1 tsp rapeseed oil

2 large red onions, quartered

1 red pepper, cut into 8 pieces

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Method

Step 1

Preheat the oven to 200°C/ gas 6. Cube the chicken and add to a bowl with the yogurt, paprika, cumin and turmeric, then mix well to coat the chicken.

Step 2

Sprinkle the tomatoes with garam masala.

Step 3

Lightly oil a baking tray and arrange the onion and pepper evenly over it, then place the chicken pieces on the onion and pepper, and arrange the tomatoes on top.

Step 4

Roast for 15 minutes, or until the chicken is thoroughly cooked, and serve with basmati rice or salad.

Recipe tips

Use curry paste if you don't have all the spices, or add grated fresh ginger and crushed garlic for extra flavour.
You can mix the chicken, spices and yogurt together in a food bag and keep in the fridge for a few hours before you start cooking, which helps the flavours to infuse.
Spicy dishes do not usually need any added salt, which means they're better for your heart.
Skinless chicken is rich in protein and has almost half the fat and saturated fat of skin-on chicken.
Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat thoroughly until piping-hot throughout.