Masala-Marinated Chicken With Minted Yoghurt Sauce Recipe

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Masala-Marinated Chicken With Minted Yoghurt Sauce
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Ingredients
20
Count
Nutrition
985
Calories
Total time
50
Minutes
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Ingredients:

  • 1 2/3 kg chicken
  • 1 lime
  • 6 cardamom pods
  • 2 tbsp cumin
  • 2 tbsp coriander
  • 4 cloves
  • 1 tsp pepper
  • 2 tsp turmeric
  • 1 tbsp paprika
  • 1 tsp chili
  • 1/4 tsp cinnamon
  • 1 tsp salt
  • 4 garlic cloves
  • 40 g ginger
  • 100 g yoghurt
  • 200 g yoghurt
  • 1 tsp mint sauce

Directions:

  1. To make the marinade, split the cardamom pods and remove the seeds. Put the cardamom seeds in a dry non-stick frying pan and discard the husks. Add the cumin and coriander seeds, cloves and black peppercorns and place the pan over a medium heat. Cook for 1-2 minutes, stirring regularly until the spices are lightly toasted - you know they're ready when you can smell the spicy aroma.
  2. Tip the toasted spices into a pestle and mortar, or an electric spice grinder, and pound to a fine powder. Transfer to a mixing bowl and stir in the fenugreek, turmeric, paprika, chilli powder, cinnamon and salt. Add the garlic, ginger and yoghurt, then mix well and leave to stand while you prepare the chicken.
  3. Place the chicken on its breast on a sturdy chopping board and cut carefully either side of the backbone with good scissors or poultry shears. Chuck out the bone and cut off the foot joints and wing tips.
  4. Strip all the skin off the bird apart from the ends of the wings (which are easier to remove after cooking). You'll find this simpler to do if you snip the membrane between the skin and the chicken flesh as you go. Cut off and discard any obvious fat - it will be a creamy white colour. Open out the chicken and place it on the board so the breast side is facing upwards.
  5. Press down heavily with the palms of your hands to break the breastbone and flatten the chicken as evenly as possible. This will help it cook more quickly. Slash the meat with a knife through the thickest parts of the legs and breasts. Place the chicken in a shallow non-metallic dish - a lasagne dish is ideal - and tuck in the legs and wings.
  6. Spoon over the marinade and really massage it into the chicken on both sides, ensuring that every bit of the bird is well coated - get your hands in there and really go for it. Cover the dish with cling film and put the chicken in the fridge to marinate for at least 4 hours or ideally overnight.
  7. Preheat the oven to 210C/Fan 190C/Gas 6 1/2. Take the chicken out of the dish and place it on a rack inside a large baking tray, breast-side up. Squeeze over some juice from the lime and season with ground black pepper.
  8. Roast for 45-50 minutes until the chicken is lightly browned and cooked throughout, tossing the lime quarters on to the rack for the last 20 minutes to cook alongside the chicken. They'll be good for squeezing over the meat later. The juices should run clear when the thickest part of one of the thighs is pierced with a skewer. Cover loosely with foil and leave to rest for 10 minutes before carving.
  9. While the chicken is resting, make the sauce. Spoon the yoghurt into a serving bowl and stir in the mint sauce until thoroughly combined. Transfer the chicken to a plate or wooden board and carve into slices, discarding any skin. Serve with the sauce and some watercress or salad and enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 985.08 Kcal (4124 kJ)
Calories from fat 575.64 Kcal
% Daily Value*
Total Fat 63.96g 98%
Cholesterol 375.75mg 125%
Sodium 899.87mg 37%
Potassium 1048.81mg 22%
Total Carbs 9.66g 3%
Sugars 1.08g 4%
Dietary Fiber 2.73g 11%
Protein 77.14g 154%
Vitamin C 24.5mg 41%
Iron 8.2mg 45%
Calcium 111.9mg 11%
Amount Per 100 g
Calories 184.46 Kcal (772 kJ)
Calories from fat 107.79 Kcal
% Daily Value*
Total Fat 11.98g 98%
Cholesterol 70.36mg 125%
Sodium 168.51mg 37%
Potassium 196.4mg 22%
Total Carbs 1.81g 3%
Sugars 0.2g 4%
Dietary Fiber 0.51g 11%
Protein 14.44g 154%
Vitamin C 4.6mg 41%
Iron 1.5mg 45%
Calcium 21mg 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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Recipe Tags

Weightwatchers Points

  • 24.5
    Points
  • 24
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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