Tandoori chicken

Tandoori chicken

Fabulous Food, Minus the Boombah
Mark Roper

I reckon I could eat this every night. The spicy Indian flavours are delicate and delicious. This version of tandoori is quick and easy and doesn’t need hours of marinating. And, unlike most Indian takeaway dishes, it’s not fattening.


Quantity Ingredient
2 lean chicken fillets
1 tablespoon tandoori paste
1 tablespoon greek yoghurt
squeeze lemon juice
few iceberg lettuce leaves, shredded
drizzle extra-virgin olive oil
splash red wine vinegar or lemon juice
lemon wedges


Quantity Ingredient
2 tablespoons greek yoghurt
1/4 continental cucumber, seeded and finely chopped
1/2 tomato, seeded and finely chopped
few mint leaves, finely chopped
1/4 red chilli, deseeded and finely chopped


  1. Preheat the oven to 210ºC. Line an oven tray with baking paper.
  2. Wrap the chicken fillets in clingfilm and use a rolling pin or heavy can to bash them flat. Don’t be too vigorous – you don’t want them to fall apart. Cut each fillet into around 3 pieces.
  3. In a mixing bowl, combine the tandoori paste, yoghurt and lemon juice. Add the chicken pieces and mix with the marinade until well coated. Cover with clingfilm and refrigerate for 10 minutes for the flavours to infuse.
  4. When ready to cook, place the chicken on the oven tray and cook for 25–30 minutes, or until the chicken is cooked through.
  5. To make the raita, combine all ingredients and refrigerate until ready to serve.
  6. Toss the shredded lettuce with the olive oil and vinegar (or lemon juice). Serve the chicken with the salad, lemon wedges and raita.
low fat
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