Slimming World extra easy syns: 2.0 per portion
Serves: 4
Preparation time: 20 minutes
Cooking time: 55 minutes
A littlely spiced indian chicken dish, suitable for all the family
- 4 - Chicken, portions
- 1 tbsp - Ground Nut Oil
- Fry Light
- 2 - Onion, finely chopped
- 1 - Green Pepper; deseeded and chopped
- 2 - Chillies, deseeded and finely chopped
- 2 - cloves of Garlic, crushed
- ¾ tsp - Cumin Seeds
- 1 tsp - Coriander Seeds
- 6 - Cardamon, removed from pods
- 1 tsp - Ground Ginger
- 2 tsp - Ground Turmeric
- 1 - Bay Leaf, crumbled
- 142 ml / ¼ pint - Very Low fat Yogurt
- 2 floz - Hot Water
- Salt & Pepper
- Prepare the chicken a few hours in advance of cooking. Arrange the pieces in a roasting tin, In a small bowl, mix together the crushed garlic, ginger and turmeric with 1 tbsp oil. With a sharp knife slash the chicken pieces/breasts and coat with the mixture and leave in a cool place(not fridge) for as long as possible(upto 2 hours)
- When you're ready to cook the chicken, pre heat the oven to gas mark 6, 400°F/200°C
- Place the tin on the highest shelf, uncovered for 20 minutes or until chicken pieces are golden brown.(10 minutes for breasts)
- Meanwhile prepare the spices by grinding them and crushing finely with a pestle and mortar. Next, heat a frying pan and spray with Fry Light. Add the onion and green pepper and cook for 5 minutes.
- Take the pan OFF the heat and stir in the yogurt and water and season to taste
- Now pour this mixture all over the chicken pieces, cover with a double sheet of tin foil and bake for a further 30 minutes(15 minutes if using chicken breasts) with the heat reduced to gas mark 4 350°F/180°C.
- Then remove the foil and cook for another 10 minutes (5 minutes for breast)and then Serve!
Sunday the 16th of October, 2011 2:05 PM
