396 Kcal 38g Protein 49g Carbs 3.3g Fats
Tandoori Chicken
Ingredients : 160g sweet potato ( peeled and diced ) 130g cauliflower florets 120g chicken breast 10g spinach 5g madras powder 20g yoghurt 20g tandoori marinade 55g red lentils 25g red onion 10g chili , ginger , garlic 2g coriander 90g apple 90g mango 10 g turmeric
Directions : 1 . For the tandoori marinade mix together the tandoori paste and the yoghurt . 2 . Coat the chicken in the marinade and leave covered in the fridge over-night . 3 . For the lentil dhal , cook the onion , cumin and half of the chili , turmeric , ginger and garlic in a pan until soft . Add the lentils and water and cook gently until soft . Take off the heat and add chopped coriander . 4 . For the mango chutney cook the remaining chili , garlic and ginger in a pan with olive oil for 5 minutes . Add the apple & mango and cook until soft . Transfer to a blender and blend into a course mixture ( makes 7 portions ). 5 . For the curried potatoes , peel and dice sweet potato , add to a pan and cover with seasoned water . Bring to the boil and cook for 8-10 minutes or until cooked through . Drain and allow to cool on a tray . In a frying pan add spinach and cook gently until wilted . Add the sweet potatoes and madras powder and mix together . 6 . Bring a pan of salted water to the boil with the reamining turmeric . Add cauliflower and cook for 3 minutes . 7 . Place the chicken on a rack above a roasting tray and cook in a 200c oven for 15-20 minutes . Once the chicken is cooked place under a hot grill for 3-4 minutes to add colour .
MARCH 2018 | FLEX 61