Chicken with A Curried Yogurt Crust
|Garlic||1 Clove (5 gm), crushed|
|Fresh ginger root||1 Inch, finely chopped|
|Green chili||1 , deseeded and finely chopped|
|Low fat natural yogurt||6 Tablespoon, unsweetened|
|Tomato puree||1 Tablespoon (Paste)|
|Ground turmeric||1 Teaspoon|
|Garam masala||1 Teaspoon|
|Lime juice||1 Tablespoon|
|Boneless skinless chicken breasts||18 Ounce (4 Breasts, Each 125 G /4 1/2 Oz)|
|Lime wedges/Lemon wedges||3 (To Serve)|
|Red onion||1 Small|
|Fresh coriander/Cilantro||2 Tablespoon, chopped|
1. Preheat the oven to 190ºC/375°F/Gas Mark 5. In a small bowl mix together the garlic, ginger, chilli, yogurt, tomato puree (paste), turmeric, garam masala, lime juice and seasoning.
2. Wash and pat dry the chicken breasts and place them on a baking sheet (cookie sheet). Brush or spread the spicy yogurt mix over the chicken and bake in the oven for 30-35 minutes until the meat is tender and cooked through.
3. Meanwhile, make the relish. Finely chop the tomatoes, cucumber and onion and mix together with the coriander (cilantro). Season, cover and chill until required.
4. Drain the cooked chicken on absorbent kitchen paper and serve hot with the relish. Or, allow to cool, chill for at least 1 hour and serve sliced as part of a salad.
Serving size: Complete recipe
Calories 814 Calories from Fat 94
% Daily Value*
Total Fat 11 g16.3%
Saturated Fat 2.9 g14.7%
Trans Fat 0.1 g
Cholesterol 301.4 mg100.5%
Sodium 985.7 mg41.1%
Total Carbohydrates 47 g15.8%
Dietary Fiber 10.3 g41.1%
Sugars 25.8 g
Protein 131 g261.7%
Vitamin A 133.3% Vitamin C 202.2%
Calcium 40.3% Iron 47.3%
*Based on a 2000 Calorie diet