Chicken tikka with chick­peas & spinach rice

Healthy Food Guide (Australia) - - RECIPES -

Serves 4 Cost per serve $3.20 Time to make 35 min, plus 30 min mar­i­nat­ing

di­a­betes friendly

¼ cup re­duced-fat plain yo­ghurt, plus ex­tra, to serve

1 ta­ble­spoon tikka curry paste

1 ta­ble­spoon le­mon juice

4 medium (600g) skin­less chicken thigh fil­lets, fat trimmed, cut into 3 pieces

2 tea­spoons sun­flower oil

1 large brown onion, finely chopped

2 gar­lic cloves, crushed

2 tea­spoons cumin seeds, crushed, or 1 tea­spoon ground cumin

1 x 400g can no-added-salt

chick­peas, rinsed, drained

250g green beans, sliced

2 cups steamed bas­mati rice

1 bunch English spinach, trimmed, leaves chopped

1 Com­bine yo­ghurt, curry paste and 2 tea­spoons of le­mon juice in a shal­low glass or ce­ramic dish. Add chicken and toss to coat. Cover and set aside in fridge to mar­i­nate for at least 30 min­utes. 2 Pre­heat grill on high. Line a bak­ing tray with foil. Place the chicken, in a sin­gle layer, on the pre­pared tray. Grill, turn­ing, for 10 min­utes, or un­til browned. 3 Mean­while, heat oil in a large deep non-stick fry­ing pan over medium heat. Sauté onion for 5 min­utes, or un­til soft­ened. Add gar­lic and cumin; cook, stir­ring, for 1 minute, or un­til fra­grant. Add chick­peas and beans, and 2 ta­ble­spoons of wa­ter. Cook, stir­ring of­ten, for 3 min­utes, or un­til the beans are al­most ten­der. 4 Add rice and spinach to pan; cook, stir­ring, for 2–3 min­utes, or un­til rice is heated through and spinach is just wilted. Stir through re­main­ing le­mon juice and sea­son with cracked black pep­per. 5 Serve chicken with rice and an ex­tra dol­lop of yo­ghurt.

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