Tandoori chicken with cauliflower rice
Time to make: 25 mins , plus 15 mins to 1 hr marinating
Total cost: $ 16.32 / $ 4.08 per serve
(at time of publication)
Nutrition Info.(per serve)
1 small head cauliflower, cut in florets
1 1/2 tablespoons olive oil
3/4 cup brown rice
2/3 cup frozen peas
8 (about 500g) chicken tenderloins
1/2 cup reduced-fat Greek yoghurt
3cm piece fresh ginger, finely grated
1 handful fresh coriander, stems finely sliced and leaves, to serve
2 teaspoons garam masala or curry powder
1/4 teaspoon turmeric
1 lemon, grated zest and juice
2 tablespoons currants
1/4 cup flaked almonds
Total fat 18g
Saturated fat 4g
Dietary fibre 8g
1 Preheat oven to 200°C. Line a large baking tray with baking paper. Toss cauliflower florets with oil in a large bowl. Place florets on prepared tray in a single layer and transfer to oven. Roast cauliflower, turning once, for 30-35 minutes or until florets are tender and edges turn golden brown.
2 Meanwhile, cook rice following packet directions. Add peas to saucepan for last 30 seconds of rice cooking time then remove pan from heat. Drain rice and peas. Set aside.
3 Combine chicken, yoghurt, ginger, coriander stems, garam masala and turmeric in a large bowl. Place bowl in fridge and leave to marinate for 15 minutes to 1 hour, if time permits.
4 Spray barbecue with oil and increase heat to high. Remove marinated chicken from fridge and grill each side for 2-3 minutes or until cooked through.
5 Remove cauliflower from oven and place in a large bowl with reserved cooked rice and peas. Stir lemon zest and lemon juice through cauliflower mixture.
6 Arrange cauliflower rice on a serving platter, top with chicken then serve scattered with currants, almonds and coriander leaves.
Make it gluten free: Check yoghurt and spices are gluten free.
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