Syn Free Tandoori
Chicken
prep 15 mins
cook 25 mins
total 40 mins
author shevy (slimming eats)
yield 4 servings
This recipe is gluten free, Slimming World and Weight Watchers friendly
·
Extra Easy -
syn free per serving
·
WW Smart Points -
5
Ingredients
·
8 chicken drumsticks (or your choice of chicken
cuts), skin and fat removed
·
Juice of half a fresh lemon
·
2 cloves of garlic, crushed
·
1 level teaspoon of freshly grated ginger.
·
2 teaspoons of paprika
·
1 teaspoon of chilli powder
·
1 teaspoon of cumin
·
1 teaspoon of coriander
·
1/2 teaspoon of onion powder
·
1/2 teaspoon of salt
·
1/4 teaspoon of black pepper
·
1/4 teaspoon of mixed spice
·
1/4 teaspoon of turmeric
·
1/4 teaspoon of fennel seeds or powder
·
1/4 teaspoon of mustard powder
·
few drops of red food colouring (I use a natural one)
·
1 cup (240ml) of fat free natural yoghurt
·
spray oil
·
Fresh chopped coriander (cilantro)
For the mint yoghurt:
·
1 cup (240ml) of fat free natural yoghurt
·
1-2 tsps of sukrin:
1
·
1/2 tsp of MDH Chutney Podina Masala Powder (optional)
·
handful of fresh chopped mint
·
pinch of turmeric
Instructions
1.
Using a mortar and pestle, grind together all the spices,
ginger, garlic and lemon juice.
2.
Add to the yoghurt with a couple of drops of the red food
colouring and mix well.
3.
Place the chicken drumsticks in a dish (or use a ziplock
bag), cover with the yoghurt and rub it all around the chicken to evenly coat.
Cover and refrigerate for a few hours.
4.
When ready to cook, preheat oven to 240c or 475f (gas mark
9)
5.
Place the chicken on a wire rack in a roasting tin and
spray with some spray oil. (reserve whatever is left of the yoghurt mixture)
6.
Bake chicken for approx 25 mins (chicken should be charred
on edges and cooked through, taking out half way through and basting in some more
of the yoghurt mixture and spraying with some more spray oil
7.
Top with some freshly chopped coriander and serve with
your choice of sides
Source http://www.slimmingeats.com
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