As part of my healthy eating plan, I have been trying to keep my meals low carb, unless I am eating post workout – this is when I really enjoy tucking into rice and pasta!
I have found that many low carb recipes are quite bland and leave you feeling unfulfilled, but I made this little beauty last night and thought I’d share it with you. It uses store cupboard ingredients so shouldn’t require an extensive shopping list!
- 1-2 tbsp Tandoori spices (can be found in most supermarkets or specialist stores)
- Chicken breast (approximately 250g per person)
- Natural yoghurt
- Juice of 1/2 lemon
- Mixed vegetables (You can use whatever you have to hand, but good veggies are onion, pepper, courgette, green beans, broccoli, aubergine, cauliflower)
- 2 tsp Ground cumin
- 1 tsp Ground turmeric
- 1/2 tsp Ground coriander
- 1/2 tsp chilli powder/chilli flakes
- 1 tsp Garam masala
- 1 tbsp Coconut oil
- Thumb sized piece of ginger, grated
- 3 cloves of garlic
- Mix together the tandoori spice, a couple of tablespoons of natural yoghurt and the lemon juice.
- Score lines into the top of the chicken breasts. rub in the marinade, then leave to stand for at least 1 hour.
- Pre heat the oven (I have a fan oven, which I heat to 180ºC).
- Prepare your veg – it needs to all be a similar size – chop the onions, peppers, aubergines and courgettes to approximately 1-2cm cubes. Top and tail green beans, and cut smallish florets of the broccoli or cauliflower. Tip all the prepared veggies into a baking tray or ovenproof dish. There should be enough room for them to move around – if they are in too small a dish they won’t cook properly and will turn to mush.
- Melt the coconut oil, then add in all the dried spices, garlic and ginger. Stir, then pour over the veggies.
- Put the veggies into the oven for around 40 minutes, stirring occasionally to stop the edges catching.
- Take the chicken out of the marinade. You can either grill the chicken, or bake in the oven if you are feeling lazy – I think it tastes and looks better if you grill it, but I am all for embracing lazy cooking!
- Cook the chicken using your chosen method, until there is no pink flesh left – a large breast will take around 30-40 minutes, smaller breasts around 25 minutes.
- Once the veggies are tender, turn onto a plate then place the chicken on top. Sprinkle with coriander leaf if you have it, and dig in!
If you are not eating a low carb diet then this would also be good with some basmati rice on the side…..