Slimming World extra easy syns: 3.0 per portion
Serves: 6
Cooking time: 90 minutes
A quirky take on Sunday lunch, by adding a low fat indian twist.
- 1 x 1.65kg or 3lb - Whole Chicken
- 1 - Lime, quartered
- 6 - Cardamon pods
- 2 tbsp - Cumin Seeds
- 2 tbsp - Coriander Seeds
- 4 - Whole Cloves
- 1 tsp - Black Peppercorns
- 1 tsp - Ground Fenugreek
- 2 tsp - Ground Turmeric
- 1 tbsp - Paprika
- 1 or 2 tsp - Chilli Flakes
- ¼ tsp - Ground Cinnamon
- 1 tsp - Salt
- 1 inch - Fresh/Lazy Ginger
- 100 gms`` - Low-fat Natural Yoghurt
- 1 tsp - Ground Black Pepper
- To make the marinade, split the cardamom pods and remove the seeds. Put the cardamom seeds in a dry non-stick frying pan and discard the husks. Add the cumin and coriander seeds, cloves and black peppercorns and place the pan over a medium heat. Cook for 1-2 minutes, stirring regularly until the spices are lightly toasted - you know they're ready when you can smell the spicy aroma.
- Tip the toasted spices into a pestle and mortar, or an electric spice grinder, and pound to a fine powder. Transfer to a mixing bowl and stir in the fenugreek, turmeric, paprika, chilli powder, cinnamon and salt. Add the garlic, ginger and yoghurt, then mix well and leave to stand while you prepare the chicken.
- Place the chicken on its breast on a sturdy chopping board and cut carefully either side of the backbone with good scissors or poultry shears. Chuck out the bone and cut off the foot joints and wing tips.
- Strip all the skin off the bird apart from the ends of the wings (which are easier to remove after cooking). You'll find this simpler to do if you snip the membrane between the skin and the chicken flesh as you go. Cut off and discard any obvious fat - it will be a creamy white colour. Open out the chicken and place it on the board so the breast side is facing upwards.
- Press down heavily with the palms of your hands to break the breastbone and flatten the chicken as evenly as possible. This will help it cook more quickly. Slash the meat with a knife through the thickest parts of the legs and breast. Place the chicken in a shallow non-metallic dish - a lasagne dish is ideal - and tuck in the legs and wings.
- Spoon over the marinade and really massage it into the chicken on both sides, ensuring that every bit of bird is well coated - get your hands in there and really go for it. Cover the dish with cling film and put the chicken in the fridge to marinate for at least four hours or ideally overnight.
- Preheat the oven to 200C/400F/Gas 6. Take the chicken out of the dish and place it on a rack inside a large baking tray, breast-side up. Squeeze over some juice from the lime and season with ground black pepper.
- Roast for 75-90 minutes until the chicken is lightly browned and cooked throughout, tossing the lime quarters on to the rack for the last 20 minutes to cook alongside the chicken. They'll be good for squeezing over the meat later. The juices should run clear when the thickest part of one of the thighs is pierced with a skewer. Cover loosely with foil and leave to rest for 10 minutes before carving.
Tuesday the 4th of September, 2012 2:56 PM
