High-protein tandoori chicken with mint raita

High-protein tandoori chicken with mint raita: chicken marinated in yoghurt, garlic and tandoori spices, served with a cool cucumber and mint raita.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 380 kcal per serving
• Protein: 48 g
• Fat: 14 g
• Carbs: 8 g

Ingredients

• 400g chicken breast fillet
• 150g yoghurt
• 1 clove of garlic
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 100g yoghurt
• 1/2 cucumber
• 1 tbsp tandoori spice mix
• 1 tsp turmeric
• 1 tsp paprika
• 1 pinch of salt
• 1 handful of mint
• 1/2 tsp cumin

Method

You’ll need: oven · baking tray · chopping board · knife · grater

1. Stir the yoghurt with the tandoori spice mix, turmeric, paprika, garlic, lemon juice, olive oil and salt into a smooth marinade.
2. Cut the chicken into pieces, mix thoroughly with the marinade and leave in the fridge for at least 30 min so the spices soak in well.
3. Preheat the oven to 220 °C (200 °C fan). Spread the marinated chicken on a baking tray lined with baking paper and bake for 20–25 min until cooked through and lightly charred in places.
4. For the raita, finely grate the cucumber, squeeze it out well and chop the mint. Stir both into the yoghurt with the cumin and season to taste with salt.
5. Leave the chicken to rest briefly so the juices settle.
6. Serve with the cool mint raita. Basmati rice or a fresh salad goes well with it.

Good to know

Spicy, juicy, with something cool alongside – it's exactly this contrast that makes the dish so good. An uncomplicated oven recipe that's hearty and still feels light.

Swaps

Chicken breast → skinless chicken thighs (also provide iron, usually juicier); yoghurt → natural Greek yoghurt (thicker, also provides protein); cucumber → grated courgette (also provides fibre); olive oil → avocado oil (mild flavour, works just as well in the kitchen)

Allergens

Contains milk (yoghurt). For children, keep the spice heat mild, and in pregnancy make sure the chicken is cooked right through and the yoghurt is fresh and kept chilled.