Tandoori chicken
This low-fat curried chicken is packed full of flavour. It's quick to cook and the marinade does all the work - who needs takeaways?
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Difficulty and servings
Serves 8
Preparation and cooking times
Prep 30 mins
Cook 15 mins
Low-fat
- Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.
- Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.
- Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.
Per serving
171 kcalories, protein 24g, carbohydrate 4g, fat 7 g, saturated fat 3g, fibre 0g, sugar 2g, salt 0.29 g
Recipe from Good Food magazine, October 2011.
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http://www.bbcgoodfood.com/recipes/1660651/
Difficulty and servings
Serves 8
Preparation and cooking times
Prep 30 mins
Cook 15 mins
Low-fat
Ingredients
- juice 2 lemons
- 4 tsp paprika
- 2 red onions , finely chopped
- 16 skinless chicken thighs
- vegetable oil , for brushing
FOR THE MARINADE
- 300ml Greek yogurt
- large piece ginger , grated
- 4 garlic cloves , crushed
- ¾ tsp garam masala
- ¾ tsp ground cumin
- ½ tsp chilli powder
- ¼ tsp turmeric
Per serving
171 kcalories, protein 24g, carbohydrate 4g, fat 7 g, saturated fat 3g, fibre 0g, sugar 2g, salt 0.29 g
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03 October 2011
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