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