Tandoori Chicken #4
Ingredients
- 4 chicken joints
- 1 tbsp lemon juice
- 2 tbsp tandoori mix
- 7 floz low fat natural yoghurt
- 2 tbsp vegetable oil
- 8 oz long grain rice
- 1 red pepper seeded and diced
- 4 oz French beans topped and tailed
- 1 oz butter
Instructions
- Mix together lemon juice, tandoori mix, yoghurt and oil.
- Make cuts in the chicken, almost to the bone. Coat with marinade, cover and chill for at least 2 hours.
- Preheat oven. 200°C/400°F/gas 6. Put chicken in a shallow baking tin and cook for 30 - 40 mins.
- 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.
Calories: 617 kcal
Carbohydrates: 53 g
Protein: 26 g
Fat: 33g
Saturated Fat: 10 g
Trans Fat: 1 g
Cholesterol: 129 mg
Sodium: 180 mg
Potassium: 546 mg
Fiber: 2 g
Sugar: 6 g
Vitamin A: 1419 IU
Vitamin C: 43 mg
Calcium: 134 mg
Iron: 2 mg