4 chicken joints
1 tbsp lemon juice
2 tbsp tandoori mix
200 ml (7 fl oz) low fat natural yoghurt
2 tbsp vegetable oil
225 g (8 oz) long grain rice
1 red pepper, seeded and diced
100 g (4 oz) French beans, topped and tailed
25 g (1 oz) butter
1 tbsp lemon juice
2 tbsp tandoori mix
200 ml (7 fl oz) low fat natural yoghurt
2 tbsp vegetable oil
225 g (8 oz) long grain rice
1 red pepper, seeded and diced
100 g (4 oz) French beans, topped and tailed
25 g (1 oz) butter
method
1. Mix together lemon juice, tandoori mix, yoghurt and oil.
2. Make cuts in the chicken, almost to the bone. Coat with marinade, cover and chill for at least 2 hours.
3. Preheat oven. 200°C/400°F/gas 6. Put chicken in a shallow baking tin and cook for 30 - 40 mins.
4. Meanwhile, boil rice for 10 - 12 mins. Add peppers and cook for further 5 mins.
5 Cook beans until tender. Melt butter in a frying pan and saute beans for 2 - 3 mins. Serve chicken and beans on bed of rice.
Use chicken legs or breasts for this dish if you prefer. Smaller joints such as these are ideal for cooking over a barbecue.
2. Make cuts in the chicken, almost to the bone. Coat with marinade, cover and chill for at least 2 hours.
3. Preheat oven. 200°C/400°F/gas 6. Put chicken in a shallow baking tin and cook for 30 - 40 mins.
4. Meanwhile, boil rice for 10 - 12 mins. Add peppers and cook for further 5 mins.
5 Cook beans until tender. Melt butter in a frying pan and saute beans for 2 - 3 mins. Serve chicken and beans on bed of rice.
Use chicken legs or breasts for this dish if you prefer. Smaller joints such as these are ideal for cooking over a barbecue.
serving amount
serves 4
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