Ah, tandoori chicken – one of my favourite meals.

I love Indian food.  But when you don’t have time for traditional cooking methods, try this quick version.

Someone said to me the other day that sometimes they didn’t have time to eat well.  That they struggled with shopping, meal preparation and motivation to throw it all together.  Time to make sure the family was getting good nutritious food every day.

I get that.   Many are time poor, busy with kids, work and life in general.   Trying to cram 28 hours into 24.  Phew!

We’re a busy bunch.

This statement got me focussing on quick and nutritious meal ideas.  Meals that can be prepared ahead in small steps, meals that can be put together quickly with minimal ingredients, at the same time as ticking off the nutrient list of proteins, healthy fats and vegetables.

Food that will give you energy and a healthy gut. 

Tandoori chicken is a popular traditional dish that takes time and love to prepare.  I wanted a version that was quick and easy to prepare, healthy to boot and full of flavour.

Here’s our version of tandoori chicken that you can prepare in under five minutes and quickly put together the accompaniments while it’s in the oven, still giving you time to put on a load of washing, set the table and check your emails.

A cook once : eat twice meal idea

And, if you’re smart, you’ll make extra tandoori chicken (double the recipe) for a delicious lunch the next day.  Done!

Here’s what you need:

• 350g chicken breast fillet (I like to use the breast fillet as it’s usually plump and you can easily carve it, but you can use thigh fillets too)
• 1/3 cup Greek yoghurt
• 3 tablespoons of Tandoori Paste (there are a few different brands you can buy)

Salad to Go With It

• large handful of baby spinach leaves
• small cucumber, diced
• 1/4 red onion, diced
• 1 celery stick, diced
• juice of 1/2 lime
• pepper
• 1 tomato

Here’s what you do:

• In a bowl, mix the Tandoori Paste with the yoghurt.
• Add in the chicken fillets and coat well.
• Place on a baking dish.
• Cook in a very hot oven for 10 minutes (220 degrees C) and then turn the oven down to 180 degrees C and continue cooking for around 15 minutes.
• Meanwhile, chop up the cucumber, celery and red onion and place in a bowl.  Mix through with the juice of 1/2 lime, add some cracked black pepper.

• Chop up a tomato and place in a bowl, add some cracked black pepper and a little salt.
• Spread the baby spinach leaves on a plate.

When the chicken is done, remove from the oven and rest for 5 minutes.  Then slice and place on top of the spinach leaves.

Top this Tandoori Chicken version with extras for more taste

A great way to add in more flavour, extra phytonutrients and more greens is with the addition of herbs as a garnish.  With this dish, try chopped chives or coriander.

Another Idea for enjoying this Tandoor Chicken version

You can team the tandoori chicken with some boiled or steamed rice.  Cook the rice the day before, refrigerate it and reheat prior to serving.  That way you are creating resistant starch which your microbiome will love.

Enjoy!

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With your health in mind,

Catherine x