Spice-rubbed chicken with pomegranate salad
Apply a light touch to your Indian meal with a sweet pomegranate and mint dressing instead of heavy curry sauce
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 40 mins
plus marinatingLow-fat
1 of 5-a-day
- Score the chicken with a sharp knife, about 2-3 cuts in each piece. Mix the spices with a little salt, the olive oil and vinegar in a small bowl. Using gloves (turmeric stains your fingers), rub this spice mixture over the chicken pieces and transfer to a roasting tin. Leave to marinate for at least 20 mins, or overnight in the fridge if you're preparing ahead.
- Heat oven to 200C/180C fan/gas 6. Cover the chicken with foil and bake for 30 mins. Remove the foil and continue cooking in the oven for another 10 mins until tender. Baste with tin juices and rest for 5 mins before serving.
- Meanwhile, make the salad. Mix the pomegranate seeds with the orange segments, mix the lime juice with the pomegranate molasses, then drizzle over. Scatter with torn mint leaves and serve alongside the chicken.
PER SERVING
294 kcalories, protein 30g, carbohydrate 29g, fat 7 g, saturated fat 2g, fibre 5g, sugar 24g, salt 0.33 g
Recipe from Good Food magazine, December 2009.
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http://www.bbcgoodfood.com/recipes/72616/
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Ingredients
- 4 skinless chicken leg joints, cut into drumsticks and thighs
- 2½ tsp turmeric
- 2½ tsp sweet paprika
- ½ tsp chilli flakes
- 2½ tsp coarsely ground black pepper
- 1 tbsp olive oil
- 3 tbsp white wine vinegar
FOR THE SALAD
- seeds from 1 pomegranate
- 3 oranges , segmented
- juice ½ lime , plus extra wedges to serve
- 1 tbsp pomegranate molasses
- small handful mint leaves, torn
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Delicious served on its own, or as a side dish with grilled chicken breasts rubbed with a little curry paste
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 40 mins
plus marinatingLow-fat
1 of 5-a-day
Ingredients
- 4 skinless chicken leg joints, cut into drumsticks and thighs
- 2½ tsp turmeric
- 2½ tsp sweet paprika
- ½ tsp chilli flakes
- 2½ tsp coarsely ground black pepper
- 1 tbsp olive oil
- 3 tbsp white wine vinegar
FOR THE SALAD
- seeds from 1 pomegranate
- 3 oranges , segmented
- juice ½ lime , plus extra wedges to serve
- 1 tbsp pomegranate molasses
- small handful mint leaves, torn
PER SERVING
294 kcalories, protein 30g, carbohydrate 29g, fat 7 g, saturated fat 2g, fibre 5g, sugar 24g, salt 0.33 g
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07 March 2010
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