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Homemade Tandoori Chicken And Raita

by Naomi (follow)
For my recipes recipeyum.com.au/cookbook/108127/ and healthy options and tips on healthyhints.com.au/profile/108127/
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This tender, tasty, healthy tandoori chicken is baked but would be great grilled on a hot barbecue. I make homemade marinade to alter the spiciness and make it preservative, lactose free and low FODMAP. The cashews and mint add a nice flavour to the salad.


Tender Tandoori Chicken And Raita


Preparation Time 35 minutes (including time to marinate)
Cooking Time 15 minutes
Serves 4

Ingredients
4 cloves garlic, crushed (exclude for low FODMAP)
3 cm ginger, finely grated
2 tsp paprika
1 tsp turmeric
1/2 tsp chilli (more or less depending on how spicy you want it)
1/2 tsp ground cardamom seed
1 cup plain yoghurt (I used my lactose free yoghurt)
4 chicken breasts
2 tsp cumin
1 lemon, juiced and finely zested
1/2 cup mint, finely cut
1/2 iceberg lettuce, cut
1 tomato, sliced
1 red capsicum, sliced
1/2 cucumber
1/2 cup cashews
Cooked rice, to serve

Method
In a bowl add 3 cloves garlic, ginger, paprika, turmeric, chilli, ground cardamom seed, 1 tsp lemon zest and 1/2 cup yoghurt. Stir to combine.


Tender Tandoori Chicken And Raita
I make my own marinade as it is preservative and lactose free

Cut the chicken breast into 2-3 portions and make 1/2cm cuts at 45 degree angles.
Rub the marinade into the chicken. Cover and refrigerate for a minimum of 30 minutes, overnight for best results.
Cut 10cm of cucumber into cubes and place in a bowl with the lemon juice and remaining zest, 1/2 cup yoghurt, 1 clove of garlic, 1/3 cup mint and cumin. Stir to combine. Cover and refrigerate.


Tender Tandoori Chicken And Raita
I made this raita chunky but you can cut the cucumber smaller

Take the chicken out of the fridge. Preheat a oven at 200 degrees. Place baking paper on a baking tray and lay chicken out evenly. Bake for 15 minutes or until cooked through.


Tender Tandoori Chicken And Raita

In the meantime, while the chicken is cooking, slice the cucumber and put in a bowl with the lettuce, capsicum, tomato, remaining mint and cashews. Toss to combine.
Serve the chicken with the raita and salad. Enjoy.

Tips
This chicken tastes great cold on sandwiches.
Shake the excess marinade off the chicken before grilling or barbecuing to reduce burning.

For more of my recipes visit Naomi's recipes

Categories
#Tandoori Chicken
#Chicken
#Tandoori
#Mint
#Indian
#Yoghurt
#Easy
#Lunch
#Dinner
#Gluten free
#Lactose free
#Low FODMAP
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