Healthy Meal

Chef Ray – Tandoori Chicken and Vegetable Stir-Fry

A delicious, healthy meal for a hot summer evening. The fresh vegetables provide plenty of vitamins.

Tandoori Chicken and Vegetable Stir-Fry

A delicious, healthy meal for a hot summer evening. The fresh vegetables provide plenty of vitamins.
Total Time30 mins
Course: Main Course
Keyword: Tandoori Chicken, Vegetable Stir-Fry
Servings: 4
Calories: 360kcal

Ingredients

  • 1 tbsp tandoori paste
  • ½ cup low-fat plain yoghurt
  • 500 g chicken breast fillet sliced in strips
  • 250 g button mushroom sliced
  • oil spray
  • 1 cup frozen peas thawed
  • cup chopped fresh mint plus extra, to serve
  • 1 Lebanese cucumber chopped
  • 1 tbsp chopped red onion
  • 2 tomatoes chopped
  • 3 cups steamed basmati rice
  • cup mango chutney

Instructions

  • Combine tandoori paste and 2 tablespoons of yoghurt in a large bowl. Add chicken and mushrooms. Stir to combine.
  • Place a large non-stick frying pan over a high heat. Spray with oil then add half the chicken mixture. Cook for 4-5 minutes, stirring occasionally or until golden and cooked. Transfer to a plate and keep warm. Respray with oil and add the remaining the chicken mixture. Return all the chicken mixture to pan and add peas. Heat through.
  • Meanwhile, combine chopped mint and the remaining yoghurt in a small bowl. Combine cucumber, onion and tomatoes in a medium-sized bowl. Serve chicken with cucumber mixture, rice, chutney and minted yoghurt. Garnish with extra mint.

Notes

From: Parker, Sally; (February 2013) Easy Summer Favourites in: Healthy Food Guide

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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