RECIPE: Tandoori Chicken with Yoghurt Sauce and Lettuce Tomato Cucumber Mint and Mango Salad

Ingredients:

* 200 g/7 oz chicken breast fillet
* 2 tablespoons low fat plain yoghurt
* 1 tablespoon tandoori paste
* 3 teaspoons sunflower oil
* 2 small wholemeal pita breads for serving
Yoghurt Sauce
* 1/3 cup low fat plain yoghurt
* 1 teaspoon tandoori paste, extra
* 2 teaspoons finely chopped mint
* ½ teaspoon crushed garlic
* 1/3 cup pureed mango flesh
Salad
* 2 cups torn mixed salad leaves
* 2 x 150g/5 ½ oz tomatoes, quartered
* 1 cup (150 g/5½ oz) sliced cucumber
* ½ cup torn mint leaves
* 2/3 cup chopped mango flesh

Method:

1. Slice the chicken breast horizontally through the centre into two even thinner fillets.
2. To make the marinade, mix the yoghurt and the tandoori paste in a bowl until smooth and brush over the chicken pieces coating them thoroughly. Place the chicken on a flat dish, cover and refrigerate for at least 30 minutes.
3. Heat the oil in a non-stick pan over a medium/low heat and cook the chicken, 8–10 minutes or until cooked, turning once. Wrap in foil and rest in a warm place while making the sauce and salad. You can also cook the chicken on the barbecue if you prefer.
4. To make the Yoghurt Sauce, mix the yoghurt, tandoori paste, mint, garlic and mango in a small bowl.
5. To make the salad, toss the lettuce, tomato, cucumber, mint and mango together in a bowl.
6. Serve the salad topped with chicken and any chicken juices and a dollop of sauce and serve with a round wholemeal pita bread

Per Serve: Energy 2104kJ (502Cal); Protein 36g; Total Fat 18g; Sat Fat 3g; Carbohydrates 46g; Fibre 10g; Sodium 637mg

© Reproduced from Eat to Beat Cholesterol by Nicole Senior and Vernonica Cuskelly, rrp $29.95.