Chicken Tandoori with Masala Mashed Potatoes & Salad Greens
Ingredients
Chicken Tandoori
Masala Mashed Potatoes
Salad
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Preheat oven to 475°F (240°C).
Make 2 slits into the flesh of each skinless chicken thigh. Place bone side down in a large baking dish and set aside.
Mix together yogurt, salt, ginger, garam masala, paprika, chili powder, turmeric, cumin seeds and lemon juice and mix well. If you want a hotter, brighter coloured chicken dish you can add more spices. Cover chicken pieces with marinade, turn to coat well. Marinate in fridge for at least an hour or preferably overnight. A plastic resealable bag works well for marinating the chicken.
Bake in preheated oven for 25-30 minutes until chicken is cooked through, browned on top and the it reaches an internal temperature of 165°F (74°C).
Cook potatoes in plenty of water until tender enough to be mashed. Remove from heat and drain.
Mash the potatoes leaving them somewhat chunky! Add minced cilantro, salt, chili pepper and butter and use a fork to mix into the mashed potatoes.
Place salad greens around perimeter of a medium serving platter. Pile grilled tandoori chicken in centre. Place scoops of masala potatoes around the edge of the platter. Garnish with halved cherry tomatoes and the lime wedges.
Helpful Tip
This is healthy remake of a roasted chicken delicacy that originated in the Punjab region of present day India. Tandoori is typically cooked in a very hot clay oven called a tandoor. The authentic tandoori flavour is very difficult to achieve in a conventional oven so make sure you marinate the chicken well and cook it at a high temperature. You can also make tandoori on a very hot barbecue grill. The orange red hue of the chicken comes from the red chile pepper and the turmeric. Some modern versions use food colouring.
Buy the spice blend garam masala. The blend varies but it usually contains a mixture of clove, cinnamon, nutmeg, cumin and/or coriander. The masala mashed potatoes are very versatile and will perk up any meal that you try them with. They can be served hot or cold.
Nutrition Info
| Per 490 g serving | Amount |
|---|---|
| Calories | 440 |
| Protein | 29 g |
| Fat | 13 g |
| Saturated Fat | 6 g |
| Carbohydrate | 56 g |
| Fibre | 6 g |
| Sugar | 5 g |
| Cholesterol | 110 mg |
| Sodium | 470 mg |
| Per 490 g serving | % Daily Value |
|---|---|
| Potassium | 45 |
| Calcium | 10 |
| Iron | 25 |
| Vitamin A | 40 |
| Vitamin C | 120 |
| Vitamin B6 | 75 |
| Vitamin B12 | 25 |
| Folate | 27 |
| Zinc | 36 |
