Low fat, quick to cook and the marinade does all the hard work for you!
Don't let the fact that you don't have a Tandoor oven put you off, you can still make this delicious Indian offering in the comfort of your own home!
Best part - its only 347 Calories and Syn Free on Slimming World!
My inspiration for recipes can come from anywhere – I have a
little notebook, that I write down ideas that might pop into my head whilst I
am going about my day to day business.
I then sit down on a Saturday morning, and decide what I am going to
make for the week, and which items are potentially blog worthy. On some occasions if I am lucky I will get
two good recipe ideas, and then on some days I need to do a lot more research
and really refine what I want to make.
This was one of those recipes.
I got the idea that I wanted to make Tandoori Chicken,
whilst trying to decide what I wanted to have from the local Indian on a treat
day. For those healthy eaters among
you, you will know that it’s one of the most diet friendly dishes on a menu – and for me personally I find it
delicious. The appeal of that juicy
fire red chicken just gets my taste buds going!
I discovered that there are SO many recipes out there
already for this delightful dish, that it took me a long time to research and really
decide where I wanted to take it. At
one point, I was thinking of taking a cheats way out, and looked at buying some
Tandoori Masala spice mix to throw in with some yoghurt and then Bob’s your
uncle! But I was horrified at the amount of E numbers that were in the mixes,
and one of them even had this as a warning: “Also contains colours which may
have an adverse effect on activity and attention in children”. That was that, back on the trail to create my
very own recipe, which didn’t contain any nasties or would cause any issues to
my potential dinner guests!
One of the things I struggled with was trying to figure out
how to make the chicken that familiar fiery red colour. Turns out it’s not that easy, some recipes
suggest you use red food colouring – which again I thought was a bit OTT – in
the end I decided to try something I read in another recipe, using paprika and
lemon juice – and if the flavours were there, then I didn’t mind it not having
that glow.
I was so happy the way this turned out, it tasted delicious, was still juicy and had
that little bit of a kick – and I literally did a happy dance around the
kitchen after the first bite!
Calories: 347 • Slimming World: Syn Free
Preparation Time: 5 Minutes
Marinading Time: 30 mins - 24 Hours
Cooking Time: 20 Minutes
Serves: 4
You will need:
8 Boneless/Skinless
Chicken Thighs (if you are using bone in thighs cooking time will be slightly
longer)
1 Lemon
3tsp Paprika (you can use hot paprika for a little kick)
250g Fat Free Yoghurt (I used 0% Greek Yoghurt)
Piece of Ginger about half the size of your thumb – Grated
2 Garlic Gloves Minced
½ Tsp Cumin
½ Tsp Garam Masala
½ Tsp Chilli Powder
½ Tsp Ground Coriander
¼ Tsp Turmeric
Salt & Pepper for seasoning
Calorie Controlled Oil Spray
Method:
In a large plastic food bag or shallow dish, squeeze the
juice of the lemon and mix with the paprika – place the chicken and cover in
the mixture and set aside
Mix the yoghurt and all the other ingredients in a bowl and
pour over the chicken – close the bag or cover the bowl and place in the fridge
to marinade for at least half an hour, if you have time overnight is best.
The cooking of the chicken can be done in two ways:
Heat a griddle pan and spray with a little oil – cook the
chicken on what would have been the skin side down first for about 3 minutes so
that the yoghurt cooks and forms a crust turn, and do the same on the other side.
Keep cooking and turning until the chicken is cooked through
and the juices run clear, you will get
lovely charred marks from the marinade and the grill pan
Or:
Heat the grill on your oven, put the chicken on a grill rack
on top of a baking tray and cook for 7-9 minutes on each side until the
marinade is starting to char and the chicken is cooked through
Perfect with a big dollop of yoghurt and some spiced
potatoes
This dish keeps really well, so you can make it all in a
batch and do what I did and have for lunch the next day!
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