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Tandoori Chicken with Herb Yoghurt Sauce

Prep time: 30mins | Difficulty: medium | Serves: 4

This wonderful tandoori marinade has no added fat or sugar and can be used for whole fish, lamb or fish fillets – just adjust the cooking time as necessary.

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Nutritional information per serving (1/4 of recipe)

Fat

3g 

Saturated

1g 

Carbohydrate

N/a 

Protein

N/a 

Calories

222kcals 

Ingredients

  • 4 boneless, skinless chicken breasts, about 150g (1 cup) each
  • Wine or water
  • A few herb sprigs, such as rosemary, thyme or parsley
  • 1 tbsp grated fresh root ginger
  • 2 tsp coriander/cilantro seeds, toasted
  • 2 tsp rosemary leaves
  • 1 tsp grated lemon rind
  • ½ tsp ground cardamom
  • ½ tsp ground cumin
  • ¼ tsp crushed black peppercorns
  • ¼ tsp chilli sauce or powder
  • 325g (1 cups) low fat natural yoghurt
  • 2 tbsp lemon juice
  • 125g (1 cup) grated cucumber
  • 1 tbsp chopped dill or mint
  • Freshly ground black pepper

Method

  1. Mix together all the ingredients for the marinade in a bowl.
  2. Place the chicken in a non-metallic dish. Spoon over the marinade and rub well into the chicken. Cover and refrigerate for 2-4 hours.
  3. Scrape the excess marinade from the chicken. Place the chicken on a wire rack set in a roasting tray. Pour in wine or water to the depth of 2.5cm (1 inch) and add the herb sprigs, to keep the meat moist during cooking.
  4. Bake the chicken in a preheated oven, 240 C (475 F), Gas Mark 9, for 10 minutes. Turn over and bake for a further 10 minutes until cooked through.
  5. While the chicken is cooking, mix all the ingredients for the herb yoghurt sauce in a bowl. Cover and chill in the fridge for about 20 minutes to allow all the flavours to develop.
  6. Serve the chicken with the herb yoghurt sauce, and accompany with basmati rice and a green salad.
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