Low-fat Indian-spiced chicken with tomato salad

Low-fat Indian-spiced chicken with tomato salad

Concerned about the fat content of your family meals? Worry no more with this quick Indian spiced chicken recipe.

 

Ingredients (serves 4):

  • 2 garlic cloves, crushed
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon marsala
  • 2 teaspoons ground coriander
  • 3/4 cup fat free yoghurt
  • 2 tablespoons lemon juice
  • 2 (550g) chicken breast fillets, halved horizontally
  • 2 tomatoes, chopped
  • 1/2 small red onion, finely chopped
  • 1 medium English cucumber, cut into ribbons
  • 1/2 cup fresh coriander leaves
  • Lemon wedges, to serve

 

Method:

  1. Combine garlic, turmeric, marsala, coriander, 1/4 cup yoghurt and half the lemon juice in a bowl.
  2. Add chicken. Turn to coat. Refrigerate for 20 minutes, if time permits.
  3. Place tomato, onion and remaining lemon juice in a bowl. Season with salt and pepper. Stir to combine.
  4. Spray 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.
  5. Place chicken on plates. Top with cucumber ribbons, tomato mixture and coriander leaves.
  6. Serve with remaining yoghurt and lemon wedges.
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