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Mumbai-Spiced Chicken & Roast Potatoes
Calorie Smart
Under 40g carbs
Mumbai-Spiced Chicken & Roast Potatoes

with Cherry Tomato Salad & Garlic Sauce

Difficulty: 1/3
Indian

We can't work out which bit we like best here: the pop of brown mustard seeds on the potatoes and onion, the gentle warmth of the spiced chicken or the creamy garlic sauce. Dig in and decide! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Milk
May contain traces of allergens
Wheat
Sesame
Eggs
Gluten

Utensils

Large Non-Stick Pan
Baking Paper
Baking Tray

Tags

Over 30g protein
Calorie Smart
Under 40g carbs
Dietitian approved
SEO
Ingredients
Olive oil

Olive oil

1

Chopped potato

Chopped potato

1 bag

Brown onion

Brown onion

0.5

Garlic

Garlic

2 clove

Carrot

Carrot

1

Snacking Tomatoes

Snacking Tomatoes

1 punnet

Chicken thigh

Chicken thigh

1 packet

Brown mustard seeds

Brown mustard seeds

1 packet

White wine vinegar

White wine vinegar

1 drizzle

Mixed salad leaves

Mixed salad leaves

1 bag

Garlic Sauce

Garlic Sauce

1 packet

Mumbai spice blend

Mumbai spice blend

1 sachet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. • Place chopped potato on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Roast until tender, 20-25 minutes. TIP: If your oven tray is crowded, divide the potato between two trays.

2
2

• Meanwhile, thinly slice brown onion (see ingredients). Finely chop garlic. Grate carrot. Halve snacking tomatoes. • In a medium bowl, combine Mumbai spice blend, a splash of water and a drizzle of olive oil. Add chicken thigh, turning to coat.

3
3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook onion, brown mustard seeds and a pinch of salt and pepper, stirring occasionally, until softened, 4-5 minutes. • Add garlic and cook until fragrant, 1 minute. Transfer to a large heatproof bowl.

4
4

• Return frying pan to medium-high heat with a drizzle of olive oil. • Cook chicken thigh, turning occasionally, until browned and cooked through (when no longer pink inside), 10-14 minutes. TIP: The spice blend may char in the pan, this adds to the flavour!

5
5

• Meanwhile, combine a drizzle of the white wine vinegar and olive oil in a second large bowl. Season, then add carrot, tomato and mixed salad leaves. Toss to combine. Set aside. • Transfer roasted potato to the bowl with the cooked onion. Toss to combine.

6
6

• Slice Indian-style chicken. • Divide chicken, roast potatoes and cherry tomato salad between plates. • Drizzle garlic sauce over chicken to serve. Enjoy!

Nutrition per serving

2209

kJ

Energy (kJ)

22.3

g

Fat

4

g

of which saturates

39.9

g

Carbohydrate

10.2

g

of which sugars

11.7

g

Dietary Fibre

39.3

g

Protein

836

mg

Sodium

with Tomato Salad & Garlic Sauce

15 min 1/3
Calorie Smart
Under 40g carbs

with Tomato Salad & Garlic Sauce

15 min 1/3
Calorie Smart
Under 40g carbs
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