Tuesday, May 5, 2015

Tandoori Chicken with Rice Pilaff

I posted the photo of my Sunday night dinner at my parents on my facebook page and my instagram account and got a few requests for the recipe of the rice dish. It was a fabulous meal, but the recipe is not mine, its my mothers, and its not a recipe as such as a dish she threw together. I have to say it was really good so we talked through how she made it so I can piece together the recipe for the blog. Its all free on Filling & Healthy which is always a plus!

Tandoori Chicken:
Serves: 4
Smartpoints per Serving: 3sp
Free on No Count
Propoints per Serving: 4/5pp (depending on size of the chicken)
4 medium skinless chicken breasts on the bone (can use boneless just reduce cooking time)
2 tbsps tandoori curry powder
150ml fat free yoghurt
Juice of half a lemon.

Mix together the tandoori powder, yoghurt and lemon juice, season well. Add the chicken and mix until the chicken is well coated. Leave to marinate for at least 3 hours, overnight is best.

Preheat your oven to 200C. The chicken will take around 45 minutes to cook, and needs to be turned once half way though.  You want it nicely browned and cooked through.

While the chicken is roasting you can make the pilaf.

Rice Pilaf
Serves: 4
Smartpoints per Serving: 8sp
Free on No Count
Propoints per Serving: 8pp
200g brown basmati rice
1.5 tbsp curry powder
1 tbsp ground coriander
1 tbsp ground cumin
2 red peppers (the long romano ones work best, but normal red peppers will do)
1 red chilli
1 courgette
2 shallots
4 garlic cloves crushed
500ml chicken stock
Bunch of fresh coriander chopped
1 can chickpeas drained & rinsed.
1 tbsp olive oil

Thinly slice the shallots, chilli, and red peppers. Grate the courgette into a clean tea towel and squeeze out as much excess water as possible.

Heat the oil over a medium heat and gently fry the shallots, peppers, chilli and garlic until softened. Add the spices and cook for 3 minutes before adding the rice and cooking for a further 2 minutes.

Add half the stock and bring to the boil before adding the courgette. Reduce to a simmer and cover, cooking until all the water is absorbed, stirring occasionally. Continue adding the stock and stirring until the rice is tender. If you run out of stock and the rice is not cooked, add some hot water. Stir through the chickpeas and coriander and continue to cook until the chickpeas are warm through. Season to taste.

Serve along side the cooked chicken!

** Update: My sister just reminded me we added a splash of white wine just before it was finished cooking. It was probably 2pp worth (total) and it is totally optional. If used, add a propoint to the value on either plan. 

1 comment:

  1. tandoori chicken next on list for me :) thanks for sharing the recipe