Chicken or Tofu Tandoori Recipe
By the wlr team
This recipe can be done with chicken or tofu for a vegetarian option. Easy to make and low calories, serve this dish up with some rice or even a crispy salad.
- Recipe makes: 2 servings
- Prep time:
1 hr 10 mins - Cook time: 35 mins
- Calories: 292
per serving
Ingredients
- 300g Chicken, Breast, Fillets, Skinless & Boneless, Raw, Average
- 100g Yoghurt, Plain, Whole Milk, Average
- 14g Almonds, Flaked, Tesco
- 7.5ml Juice, Lemon, Fresh, Average
- 6g Garlic, Raw, Average
- 1g Ginger, Ground, Average
- ½ Tsp/2.5g Cumin, Seeds, Ground, Schwartz
- 1g Coriander, Leaves, Dried, Average
- ¼ Tsp/0.75g Turmeric, Powder
- 0.5g Pepper, Cayenne, Ground
- 2g Pepper, Black, Freshly Ground, Average
Method
Preheat oven to 200°C / Gas Mark 6 / 400°F
Crush the garlic & cut the chicken into bite size pieces (or the tofu into cubes)
Put the chicken or tofu in a shallow oven-proof dish. Combine the rest of the ingredients and spread over the chicken (tofu). Cover and leave in the fridge to marinate for at least an hour – longer, or overnight, if you can.
When ready to cook pre-heat the oven to 200°C/400°F/gas mark 6.
Then put the dish in the oven for about 35 minutes until the chicken is cooked through. Tofu will need much less time – about 20 minutes max.
Serve with salad, and brown basmati rice or lentil dahl.
| Calories (kcal) | 292 |
| Carbohydrate (g) | 6.9 |
| Fat (g) | 8.8 |
| Protein (g) | 46.7 |
| Fibre (g) | 0.9 |
| Alcohol (g) | 0.0 |
| Fruit & Veg | 0.1 |
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