Baked Chicken Masala With Almond Pilaf Recipe

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Ingredients:

Serving

250 g brown basmati rice
2 tsp turmeric
5 tsp curry powder
2 tbsp sliced almonds
6 tbsp low-fat natural yogurt
2 large skinless chicken breasts, cut into chunks (about 500g/1lb 2oz)
8 medium tomatoes, halved
2 large red onions, thinly sliced
1/2 small bunch coriander, leaves only

Directions:

Heat oven to 220C/200C fan/gas 7. Put the rice in a saucepan with 600ml water, 1 heaped tsp turmeric, 1 tsp curry powder and some salt. Bring to the boil, stir, cover, turn heat to low and cook for 30 mins, or until tender. Try not to take the lid off during cooking.
Remove from heat and leave covered for 5 minutes Add the almonds, and fluff with a fork.
Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning. Add chicken and toss to coat.
Toss the tomatoes and onions in a roasting tray with the rest of the curry powder, then nestle in the chicken pieces. Bake for 15-20 mins until the chicken is cooked through and the veg are soft. Scatter coriander over the top and serve with the rice and remaining yogurt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	367.07 Kcal (1537 kJ)
Calories from fat	69.38 Kcal
		% Daily Value*
Total Fat	7.71g	12%
Cholesterol	75.13mg	25%
Sodium	437.85mg	18%
Potassium	1218.47mg	26%
Total Carbs	46.24g	15%
Sugars	12.33g	49%
Dietary Fiber	6.1g	24%
Protein	32.61g	65%
Vitamin C	40.6mg	68%
Iron	26.3mg	146%
Calcium	113.8mg	11%

Amount Per 100 g
Calories	67.99 Kcal (285 kJ)
Calories from fat	12.85 Kcal
		% Daily Value*
Total Fat	1.43g	12%
Cholesterol	13.91mg	25%
Sodium	81.1mg	18%
Potassium	225.68mg	26%
Total Carbs	8.56g	15%
Sugars	2.28g	49%
Dietary Fiber	1.13g	24%
Protein	6.04g	65%
Vitamin C	7.5mg	68%
Iron	4.9mg	146%
Calcium	21.1mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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