Warm chicken tikka pita salad
Time to make: 30 mins , plus 30 mins marinating
Total cost: $ 27.60 / $ 6.90 per serve
(at time of publication)
Nutrition Info.(per serve)
1 tablespoon mild curry paste
1/3 cup low-fat plain yoghurt
1 tablespoon mango or apricot chutney
400g lean chicken breast, cubed
1 tablespoon oil
1 teaspoon cumin seeds
1 red chilli, chopped
4 spring onions, sliced
2 ripe tomatoes, chopped
1 cup mushrooms, halved
1 carrot, peeled
1 small cucumber
130g baby spinach
420g can no-added-salt lentils, drained, rinsed
3 tablespoons chopped fresh coriander
3 (75g) wholemeal pita breads, toasted, torn
4 tablespoons low-fat plain yoghurt
2 tablespoons fresh mint, chopped
2 cloves garlic, chopped
1 lemon, juice
Total fat 11g
Saturated fat 3g
Dietary fibre 9g
1 Mix paste, yoghurt and chutney together. Add chicken and season. Toss to coat evenly. Leave to marinate for at least 30 minutes.
2 Meanwhile, prepare salad. Heat oil in a non-stick pan. Add cumin seeds with chilli. Cook for a few minutes. Add onions, tomatoes and mushrooms. Cook for a few more minutes. Use a vegetable peeler to make carrot and cucumber ribbons.
3 Place all salad vegetables, except 1/4 of the cucumber ribbons, in a bowl. Add lentils and coriander. Toss lightly. Toast pita breads and tear in quarters.
4 To make raita, mix all raita ingredients together and chop put aside cucumber ribbons then add.
5 Heat a non-stick pan or a griddle with a little oil spray until hot. Cook chicken for 4-5 minutes, turning once until it is lightly charred.
6 Place salad vegetables on a platter with torn pita and top with chicken pieces. Drizzle with raita. Serve with lemon wedges and mint sprigs if you prefer.
- Servings : 4
- Ready in : 30 Minutes
- Ingredient : Baby spinach, Carrots, Chicken, Chillies - fresh, Chutney, Coriander, Cucumber, Curry paste, flavour paste, spice paste, Garlic - fresh, Lemons, Lentils, Mint, Mushrooms, Oil, oil spray, Pita bread, Spices - dried, ground, seeds, flakes, Spring onions, green onions, Tomatoes - fresh, Yoghurt
- The chicken can be left to marinate overnight in the fridge for a more intense flavour.
- Make it gluten free: Check paste, yoghurt and chutney are gluten free and use gluten-free bread.
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