Spicy tandoori chicken with chapati and raita

Spicy tandoori chicken with chapati and raita
  • High protein
  • Low fat
  • Low potassium
  • Low salt
  • Main meal
  • South East Asian
  • 5 hours or less
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This healthier, but equally tasty, version of a traditional dry tandoori chicken has no added salt and is low potassium. This is quite a spicy dish, but you can adjust the balance of spices to your taste.

Ingredients

400g Chicken breast fillets

2 teaspoons Kashmiri chilli powder

3 tablespoons lemon juice

225g low fat natural yogurt

2 tablespoons ginger paste

2 tablespoons garlic paste

2 tablespoons olive oil

2 teaspoons tandoori masala

4 chapatis

Raita

150g low fat natural yogurt

1 cucumber (approx. 320g)

5g mint leaves

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Method

  1. Step 1

    For the marinade, mix the yogurt, chilli powder, ginger paste, garlic paste, three tablespoons of lemon juice, tandoori masala and two tablespoons of olive oil.

  2. Step 2

    Dice the chicken and stir into the marinade, cover and leave for at least three to four hours in the refrigerator or overnight.

  3. Step 3

    Pre-heat the oven to 200Β°C/gas mark 6. If using wooden skewers soak them for 30 minutes before use. Thread the chicken onto 4 skewers.

  4. Step 4

    Place the skewers onto an oven tray and cook for 20 minutes.

  5. Step 5

    Whilst cooking the chicken, prepare the raita. Grate 80g cucumber and chop the mint leaves finely, stir into the yogurt.

  6. Step 6

    Remove the tandoori chicken from the skewer and serve with a warm chapati and a good spoonful of raita. Slice the remaining cucumber and serve on the side.

Food facts

The main source of carbohydrate in this dish is the chapati which is based on a portion that is 40g in weight. Carbohydrate values have been included for those trained in insulin adjustment.

Keep to 100g cooked chicken per portion in order to keep the potassium content low. If you are prescribed phosphate binders, ensure you take them with this dish.

This dish is high in protein so makes a good choice for those on dialysis.

If served with rice instead of chapati, this recipe is naturally gluten free.

We have used skinless chicken breast and low fat yogurt to keep this a low fat option.

You can make your own garlic and ginger paste by crushing 6 garlic cloves with 2.5cm of root ginger.

Allow to cool and store in an airtight container in the fridge for up to two days. Reheat thoroughly before serving. Do not reheat cooked rice..

Many of these ingredients can now be found in the supermarket, often in the world food aisle. Alternatively, check to see if you have an Asian supermarket nearby or buy online.