SW recipe: Tandoori chicken with Bombay veg

Ready in 1 1/2 hours plus marinating

Serves 4

Ingredients:

  • 1½ tbsp lime juice, plus wedges to serve
  • 1 tbsp paprika, plus extra for the raita
  • 4 chicken legs, all skin removed
  • 7.5cm piece fresh root ginger, peeled and thinly sliced
  • Seeds of 8 green cardamom pods, crushed
  • 2 tbsp garam masala
  • 1 tsp turmeric
  • 6 garlic cloves, crushed
  • 250g fat-free natural Greek yoghurt, plus 150g for the raita
  • 3 large floury potatoes, peeled and cut into small chunks
  • 3 medium parsnips, peeled and cut into small chunks
  • 1 large cauliflower, cut into small florets
  • 100g frozen peas, thawed in warm water and drained
  • Low-calorie cooking spray
  • 1 tbsp curry powder
  • 2 tsp cumin seeds
  • 4 large tomatoes, roughly chopped

For the raita

  • ¼ small cucumber, grated
  • ½ small pack fresh mint, chopped

Method:

Put the lime juice, paprika and ½ tsp salt in a wide bowl and mix well. Slash both sides of each chicken leg with a sharp knife and add to the bowl, turning to coat well. Cover and set aside for 30 minutes.

Put the ginger, cardamom seeds, garam masala, turmeric, almost all the garlic and 4 tbsp yoghurt into a food processor and blend to a paste.

Stir the mixture into the remaining yoghurt, mix well and pour all over the chicken legs to coat them completely. Cover and chill for at least 1 hour (or up to 6 hours if you have time).

Preheat the oven to 230c/fan 210c/gas 8.

Put the potatoes, parsnips, cauliflower and peas in a very large, non-stick deep-sided baking tray or roasting tin (about 40cm x 30cm), spray with low-calorie cooking spray and toss well.

Mix the curry powder and cumin seeds with ½ tsp salt, sprinkle over the vegetables and toss again to coat well. Spread out the veg in an even layer and roast for 25 minutes.

Remove the vegetables from the oven and turn them over. Lift the chicken legs from their marinade, shaking off any excess, and add them to the tray.

Return to the oven and roast for another 35-40 minutes or until the chicken is cooked and the vegetables are tender, turning the chicken halfway.

To make the raita, mix the extra yoghurt and remaining garlic with the cucumber, most of the mint and some salt. Sprinkle with paprika.

Divide the veg between plates and scatter over the tomatoes and remaining mint. Top with the chicken legs and serve hot with lime wedges and the raita.

 

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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

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Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.


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