CRUNCHY TANDOORI CHICKEN WITH HOME-MADE MINTY SLAW
Succulent spiced chicken
and a crisp, minty coleslaw: a perfect pairing.
Serves four Calories: 569
INGREDIENTS
For the chicken
2 tbsp tandoori curry powder
150g fat-free Greek yogurt 8 skinless chicken thigh fillets, visible fat trimmed away
75g cornflakes Low-calorie cooking spray
For the coleslaw
½ red cabbage, finely shredded
2 carrots, peeled and julienned, or coarsely grated
3 spring onions, trimmed and cut on the diagonal into
1cm slices
Juice of 1 lemon Handful of mint leaves,
shredded
METHOD
h In a large bowl, stir the curry powder and a pinch of salt into the yogurt, then add the chicken and coat it
all over in the spiced yogurt. Cover the bowl and allow to marinate for
at least 30 minutes. Preheat the oven to 220C/200C fan/Gas 7. Crush the cornflakes into fine crumbs, either in
a food processor or by placing them in a food bag and crushing with a rolling
pin or your hands. Spray a baking tray with cooking spray (line it with foil if using a nonstick tray). When the chicken has marinated, remove each
piece, shake off any excess yogurt, then dip it in the crushed cornflakes
until coated. Place the coated chicken on the baking tray, spray generously with cooking spray and pop into the oven for 25 minutes. Have a peek at 20 minutes, just to check that they aren’t starting
to burn. Meanwhile, make the coleslaw. Simply toss all the ingredients together in a large bowl and season to taste with salt and pepper. When the chicken is ready the outside will be golden brown and crisp, and the inside cooked through and perfectly tender. (Pierce one of the largest pieces: if the juices run clear with no traces of
pink, it is ready.) Serve with the coleslaw.