Concerned about the fat content of your family meals? Worry no more with this quick Indian spiced chicken recipe.
Ingredients
- 2 garlic cloves, crushed
- 1/2 teaspoon ground turmeric
- 1 teaspoon garam masala
- 2 teaspoons ground coriander
- 3/4 cup 99.8% fat free yoghurt
- 2 tablespoons lemon juice
- 2 (550g) chicken breast fillets, halved horizontally
- 2 vine-ripened tomatoes, chopped
- 1/2 small red onion, finely chopped
- 1 medium Lebanese cucumber, cut into ribbons
- 1/2 cup fresh coriander leaves
- Lemon wedges, to serve
Method
- Step 1Combine garlic, turmeric, garam marsala, coriander, 1/4 cup yoghurt and half the lemon juice in a bowl. Add chicken. Turn to coat. Refrigerate for 20 minutes, if time permits.
- Step 2Place tomato, onion and remaining lemon juice in a bowl. Season with salt and pepper. Stir to combine.
- Step 3Spray a large non-stick frying pan with oil. Heat over medium heat. Cook chicken fillets, for 4 to 5 minutes each side, or until just cooked through. Place chicken on plates. Top with cucumber ribbons, tomato mixture and coriander leaves. Serve with remaining yoghurt and lemon wedges.
- Low fat
Nutrition
827 kj
Energy
2.3g
Fat Total
0.9g
Saturated Fat
2.4g
Fibre
34.4g
Protein
92mg
Cholesterol
162mg
Sodium
7.1g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Kim Meredith
- Image credit: Cath Muscat
- Publication: Super Food Ideas
0