Culture Street

Serves 4 Preparation: 30 minutes, plus marinating time
Cooking: 25 minutes

Ingredients
olive oil spray, for cooking
300 g broccoli, cut into small florets
1 bunch broccolini, trimmed and halved
1 bunch asparagus, trimmed and halved
2 cups spinach leaves, trimmed
2 Lebanese cucumbers, peeled into ribbons
40g pecans or walnuts, roughly chopped
1 tablespoon extra virgin olive oil
2 teaspoons lemon juice
1 small wholemeal pita bread
lemon wedges, to serve

TANDOORI CHICKEN
220 g low-fat Greek-style yoghurt
1 clove garlic, finely chopped
1 2 cm piece ginger, peeled and finely grated
1 tablespoon lemon juice
1 50g sachet salt-reduced tomato paste
1 teaspoons garam masala
1 teaspoons ground coriander
1 teaspoon sweet paprika
1 teaspoon hot paprika or chilli powder
teaspoon ground turmeric
400 g chicken breast fillets, cut into
2cm cubes
olive oil spray, for cooking

SPICED RAITA
180 g low-fat Greek-style yoghurt
1 clove garlic, finely chopped
1 Lebanese cucumber, coarsely grated, then squeezed to remove excess liquid
3 tablespoons thinly sliced mint
2 tablespoons finely chopped coriander leaves
teaspoon garam masala

Method
To make the tandoori chicken, place the yoghurt, garlic, ginger, lemon juice, tomato paste, garam masala, coriander, sweet paprika, hot paprika or chilli powder and turmeric in a small bowl and whisk
to combine, then season to taste with freshly ground black pepper.

Thread the chicken evenly onto the soaked skewers (see note), then place in a baking dish and add the tandoori paste, rubbing it in well to coat evenly. Cover with plastic film and marinate in the refrigerator for at least 30 minutes (or up to 3 hours).

Preheat the oven to 200C (180C fan-forced). Line a roasting tin with baking paper.

Place the chicken on a wire rack over the lined tin, spoon over any marinade remaining in the dish and roast, turning halfway through cooking, for 25 minutes or until cooked through and starting to crisp
around the edges.

Meanwhile, to make the raita, place all the ingredients in a bowl and season to taste with pepper. Whisk to combine, cover with plastic film and refrigerate until required.

Heat a chargrill pan over medium heat and spray with olive oil. Working in batches, chargrill the broccoli and broccolini, turning occasionally, for 34 minutes or until tender and grill marks have appeared. Repeat with the asparagus, grilling for 23 minutes. Transfer to a large bowl and set aside until cool.

Add the spinach, cucumber and pecans to the broccoli mixture, drizzle with extra virgin olive oil and lemon juice and toss gently to coat.

Divide the salad and chicken evenly among four plates or pile onto a large serving platter, then serve with the raita, pita and lemon wedges to the side.

Note: You will need to soak eight long bamboo skewers in cold water
for 30 minutes for this recipe.

CSIRORecipe from The CSIRO Low-Carb Diet by Associate Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99. Buy the book here.

You Might Also Like

Food

Sticky Banana and Coconut Granola

I made this one fine morning when living in LA. It kind of happened accidentally and it was a

On February 3, 2017

Food

Beef Vindaloo

Not for the faint-hearted, this fiery beef delivers a bit of a kick!

On December 11, 2015

Food

Three Fabulous Smoothies from The Blender Girl

Tess Masters goes beyond everyday breakfast blends taking her creations to the next level using oils, herbs, spices, probiotics, and more. Creating the ideal smoothie requires planning, and Masters shares...

On July 3, 2015
 

Food

Recipe: Nori-crusted salmon

Im a huge salmon lover, so Im always looking for new ways to prepare and serve it. Here Ive teamed it with nori, and its salty sea flavour works perfectly...

On January 27, 2017

Food

Berry Yoghurt Jellies

Serves 4 Preparation: 10 minutes, plus chilling time

On March 24, 2017

Food

Azerbaijani chicken with prunes & walnuts

Oh how they love walnuts in the Caucasus and how they love their Alycha plums, which are turned into a lovely sour sauce. Prunes will never be the perfect match;...

On July 24, 2015
 
Copyright © 2012 - 2018 Culture Street
Contact: info@culturestreet.com.au