One-pan Tandoori Chicken and Rice

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

1 tbsp sweet paprika

1 tbsp garam masala

1 tbsp brown sugar

1 tsp ground cumin

½ cup (125 g) plain yoghurt

2 tbsp tomato paste (concentrated puree)

1 tbsp freshly minced garlic

1 tbsp freshly minced ginger

1 tbsp lemon juice

1½ tsp sea salt flakes

800 g (1 lb 12 oz) boneless, skinless chicken thighs (approximately 5–6 chicken thighs)

2 tbsp olive oil

2 cups (400 g) basmati rice, washed and drained (see note 1)

3 cups (750 ml) chicken stock

1 tsp ground turmeric

½ tsp sea salt flakes

1 cup (250 g) plain Greek yoghurt

¼ bunch mint, leaves picked

¼ bunch coriander (cilantro), leaves picked

1 tbsp lemon juice

½ tsp sea salt flakes

1 small red onion, finely sliced

¼ bunch coriander (cilantro), leaves picked

手順

Marinate the chicken

– Add all ingredients for the chicken – except the chicken and olive oil – in a large bowl. Mix well to combine. Add the chicken and toss to coat well. Leave to marinate for 15 minutes or up to 24 hours for maximum depth of flavour. If you don’t have time, you can cook the chicken immediately and it will still taste great.

Cook the chicken

– Heat the oil in a large, deep, heavy-based pan over medium–high heat. Add the chicken and cook for 3–4 minutes on each side. Set aside on a plate (it will continue cooking later).

Cook the rice

– Reduce the heat to medium. To the same pan, add the rice, chicken stock, turmeric and salt, scraping up any browned bits from the bottom of the pan for extra flavour.

Return the chicken to the pan

– Bring to the boil and nestle the chicken back into the pan. Reduce the heat to low, cover and simmer for 15 minutes. Allow to stand with the lid on for 10 minutes before serving. (Too much or too little liquid? See note 2.)

Make the mint yoghurt

– To make the mint yoghurt, blitz all the ingredients together in a food processor until smooth.

Serve

– Fluff the rice with a fork (it may be easier to remove the chicken from the pan with tongs to do this, before returning the chicken back onto the fluffed up rice). Serve drizzled with the mint yoghurt and top with finely sliced red onion and coriander.

栄養

• カロリー: 639
• 脂肪総量: 23.4 g
• 飽和脂肪: 6.5 g
• トランス脂肪: 0 g
• コレステロール: 207.3 mg
• ナトリウム: 1948.2 mg
• 炭水化物総量: 45.8 g
• 食物繊維: 1.6 g
• 糖質総量: 11.5 g
• タンパク質: 56.9 g