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Indian spiced chicken

Calories per serving 370.

ingredients

serves 4.
4 x 125 g (4 1/2 oz) skinless chicken breasts
scant 1/2 (us) cup (100 ml) low fat plain yogurt
2 garlic cloves, crushed
1/2 teaspoon turmeric
1 teaspoon ground cumin
2 shallots, chopped very finely
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh coriander
1/2 teaspoon salt
225 g (8 oz) basmati rice
50 g (1 3/4 oz) frozen peas
2 tomatoes, de-seeded and diced
1 tablespoon chopped fresh mint
salt
4 lemon wedges, to serve

method

1. Score the top of the chicken breasts and arrange them in a shallow non metallic dish.

2. Mix together the yogurt, garlic, turmeric, cumin, shallots, lemon juice, coriander and salt

3. Spoon this mixture over the chicken, mix well to coat each chicken breast, and then cover and leave to marinate for 1 hour.

4. Preheat the oven to Gas Mark 5/l90°C/fan oven 170°C.

5. Line a baking tray with non stick baking parchment and place the marinated chicken breasts on it.

6. Bake in the oven for 25 minutes.

7. Meanwhile, place the rice in a large saucepan with 600 ml (20 fl oz) water and a little salt, and bring to the boil.

8. Reduce the heat, add the peas and simmer for 12 minutes until the rice is tender. Drain well.

9. Stir the diced tomatoes and mint into the rice.

10. Spoon the rice on to warmed plates and top with a chicken breast and a lemon wedge to squeeze over.

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