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Easy Mumbai Yoghurt Chicken
Calorie Smart
Under 30g carbs
Easy Prep
Easy Mumbai Yoghurt Chicken

with Roast Veggie Toss & Almonds

Difficulty: 1/3
Indian

This mildly spiced, Indian-inspired chicken dish is served with a vibrant, subtly sweet roast veggie toss, which keeps the carbs down, and the flavour up. Top with a sprinkle of almonds for crunch, and a dollop of yoghurt to bring it all together. *This recipe is under 650kcal per serving and under 30g carbohydrates per serving.*

Allergens

Traces of Cashew
Pine Nut
Walnut
Pistachio
Macadamia
Pecan
Brazil nut
Hazelnut
Milk
Peanuts
May contain traces of allergens
Soy
Almond
Sesame

Utensils

Large Non-Stick Pan
Baking Paper
Baking Tray

Tags

Over 30g protein
Calorie Smart
Under 30g carbs
Dietitian approved
Easy Prep
Ingredients
Olive oil

Olive oil

Brown onion

Brown onion

1

Peeled & Chopped Pumpkin

Peeled & Chopped Pumpkin

1 bag

Carrot & Zucchini Mix

Carrot & Zucchini Mix

1 bag

Chicken thigh

Chicken thigh

1 packet

Baby spinach leaves

Baby spinach leaves

1 bag

White wine vinegar

White wine vinegar

1 tsp

Flaked almonds

Flaked almonds

1 packet

Mumbai spice blend

Mumbai spice blend

1 sachet

Greek-style yoghurt

Greek-style yoghurt

1 packet

Preparation
1
1

• Preheat oven to 220°C/200°C fan-forced. • Cut brown onion into wedges. • Place onion, peeled & chopped pumpkin and carrot & zucchini mix on a lined oven tray. Drizzle with olive oil, season with salt and pepper and toss to coat. • Roast until tender, 25-30 minutes. TIP: If your oven tray is crowded, divide the veggies between two trays.

2
2

• Meanwhile, in a medium bowl, combine Mumbai spice blend, a dollop of Greek-style yoghurt, a drizzle of olive oil and a pinch of salt. Add chicken thigh, tossing to coat. • When veggies have 15 minutes remaining, in a large frying pan, heat a drizzle of olive oil over medium-high heat. When oil is hot, cook chicken until golden, 2-3 minutes each side (depending on thickness). • Transfer chicken to a second lined oven tray. Bake until cooked through (when no longer pink inside), 8-12 minutes.

3
3

• To the tray with the roast veggies, add baby spinach leaves. • Drizzle with the white wine vinegar. Gently toss to combine.

4
4

• Slice chicken. Divide Mumbai yoghurt chicken and roast veggie toss between plates. Spoon any juices from the oven tray over the chicken. • Sprinkle with flaked almonds. Serve with remaining yoghurt. Enjoy!

Nutrition per serving

1632

kJ

Energy (kJ)

14.1

g

Fat

4

g

of which saturates

24.2

g

Carbohydrate

19.9

g

of which sugars

11.6

g

Dietary Fibre

40.4

g

Protein

728

mg

Sodium

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Calorie Smart
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