Tandoori chicken with carrot raita
| 1 tbsp | tandoori paste |
| juice of ½ lemon | |
| 2 tbsp | chopped mint |
| pinch each of paprika and turmeric | |
| 75 g | low-fat natural yoghurt |
| 2 x 150g | chicken breasts, skinned and boned |
| 80 g | basmati rice (raw weight) |
| extra chopped mint, to serve | |
| for the carrot riata | |
| 2 | carrots, coarsely grated |
| juice of ½ lemon | |
| pinch of dried chilli flakes | |
| 1 tsp | black mustard seeds |
| mix together the tandoori paste, lemon juice, mint, paprika and turmeric. Stir in the yoghurt and then add the chicken breasts Turn them in the spicy yoghurt marinade until they are evenly coated. Cover and leave in the fridge for at least 1 hour. |
| Make the carrot raita: mix together the carrots, lemon juice and chilli flakes. Put a small frying pan over a high heat and, when it's really hot, add the mustard seeds. Cook for 1-2 minutes, shaking the pan gently, until the seeds pop. Remove from the heat immediately and stir the seeds into the carrot mixture. |
| Preheat the oven to 220°C, 200°C fan, Place the chicken breasts on a baking tray and bake in the preheated oven for 20 minutes, until cooked inside and golden brown outside. |
| While the chicken is baking, cook the rice according to the packet instructions. |
| Serve the tandoori chicken with boiled rice and carrot raita. Squeeze the lime wedges over the chicken, sprinkle with mint and eat with a crisp salad tossed in oil-free dressing. |