Healthy Tandoori Malai Chicken

This delicious recipe has become a staple in my household. It's yet to fail the taste test from any guests or visitors who have come over and been treated to this family favourite!

Malai chicken is typically made by allowing chicken to sit over night in lots of cream. Here's how we make it in our household and cut half the calories that usually come along with this typical Indian favourite! It's so jam packed and bursting full of flavour- Nobody would ever guess it was healthy!

Ingredients:

3 large chicken breasts cut into cubes (500g packet)

2 small red onions sliced

1 handful freshly chopped coriander

1 Tbsp 0% fat greek yoghurt 

1/2 tsp melted coconut oil

2 cloves crushed

1 tsp ground ginger

1 tsp garam masala 

1/2 tsp turmeric

1/2 tsp chilli flakes

Juice of 1/2 lime 

1/2 tsp salt

1. Pre-heat fan oven to 250degress Celsius.

2. Mix all the ingredients together (except the chicken) in a bowl

3. Add the chicken and coat well with the marinade

4. If you have time, let the chicken sit in the marinade for as long as possible for super succulent, tender, flavoursome chicken (45mins - overnight would be ideal). If not- no need to worry, your chicken will still be bursting with flavour!

5. Pour the chicken & marinade into an oven-proof dish (preferably one where the chicken sits in nice and compactly!) and bake in the oven for 10-12mins or until tender and juices run clear when cut open!

Serves four.

Macro breakdown for 1 portion:

162 kcals, 3.2g fat, 30g protein, 3.3g carb

Meal ideas:

Plate up with some mixed vegetables & basmati rice/sweet potato, or put into a wholegrain wrap (or lettuce wraps for an even healthier low calori, low carb, low fat option!) with some fresh salad... Delicious!