- 4:40 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
Ingredients
- 4 (about 180g each) chicken breasts with the skin left on (use corn-fed chickens if available)
- 175ml natural yoghurt
- 1 teaspoon garam masala
- 1 teaspoon grated ginger
- 1 teaspoon crushed garlic
- 2 small red chillies, seeds removed, finely chopped
- 1 tablespoon chopped fresh mint
- 1/4 cup chopped fresh coriander
- 1/4 teaspoon turmeric
- 1 tablespoon mild curry powder
- 20ml (1 tablespoon) lime juice
- Lime wedges, to serve
Pineapple salsa
- 1/2 ripe pineapple, peeled, core and eyes removed, cut into 1cm cubes
- 1 red onion, finely diced
- 1 small red capsicum, seeds and core removed, finely diced
- 1 small green capsicum, seeds and core removed, finely diced
- 2 tablespoons chopped fresh coriander
- 100ml rice wine vinegar
- 2 limes, zested, juiced
- 4 tablespoons caster sugar
- 2 red chillies, seeds removed, finely diced
Method
- Step 1Make a few deep cuts through each chicken breast and place in a non-metallic dish. Place yoghurt, garam marsala, ginger, garlic, chillies, mint, coriander, turmeric, curry powder, lime juice and 1 teaspoon salt in a food processor. Whiz to combine.
- Step 2Pour the mixture over the chicken breasts until they are well-coated and refrigerate overnight or for a minimum of 4 hours to marinate.
- Step 3Meanwhile, to make the pineapple salsa, place the pineapple, onion, capsicums and coriander in a bowl and set aside.
- Step 4Place vinegar, lime zest and juice, sugar and chillies in a small bowl. Stir to dissolve the sugar.
- Step 5Add the dressing to the pineapple salsa, then stir to combine. Cover and set aside.
- Step 6Preheat the oven to 240°C.
- Step 7Remove the chicken breasts from the marinade; discard marinade. Place on a rack over a roasting tray and bake in the oven for 20-25 minutes or until cooked through and the outside is lightly charred.
- Step 8Serve with pineapple salsa and lime wedges.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1376 kj
Energy
6g
Fat Total
2g
Saturated Fat
5g
Fibre
41g
Protein
108mg
Cholesterol
82.82mg
Sodium
24g
Carbs (sugar)
24g
Carbs (total)
All nutrition values are per serve
- Author: Valli Little
- Image credit: Ian Wallace
- Publication: Taste.com.au
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