Recipe: Tandoori chicken and vegetables

From diabetes.org.uk

Everything goes in the oven at the same time, making this a really simple and tasty dish

Ingredients

300g skinless chicken breast

1 tbsp low-fat natural yogurt

1 tsp paprika

1 tsp ground cumin

1 tsp turmeric

4 tomatoes, halved

1 tsp garam masala

1 tsp rapeseed oil

2 large red onions, quartered

1 red pepper, cut into 8 pieces

Method

Step 1

Preheat the oven to 200°C/ gas 6. Cube the chicken and add to a bowl 

with the yogurt, paprika, cumin and turmeric, then mix well to coat the chicken.

Step 2

Sprinkle the tomatoes with garam masala.

Step 3

Lightly oil a baking tray and arrange the onion and pepper evenly over it, 

then place the chicken pieces on the onion and pepper,

and arrange the tomatoes on top.

Step 4

Roast for 15 minutes, or until the chicken is thoroughly cooked, and serve 

with basmati rice or salad.

Recipe tips

• Use curry paste if you don't have all the spices, or add grated fresh ginger and 
• crushed garlic for extra flavour.
• You can mix the chicken, spices and yogurt together in a food bag and keep 
• in the fridge for a few hours before you start cooking, which helps the 
• flavours to infuse.
• Spicy dishes do not usually need any added salt, which means they're better 
• for your heart.
• Skinless chicken is rich in protein and has almost half the fat and saturated fat 
• of skin-on chicken.
• Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge 
• or microwave and reheat thoroughly until piping-hot throughout.
• https://www.diabetes.org.uk/guide-to-diabetes/recipes/tandoori-chicken-and-vegetables