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Home > Recipes > Tandoori chicken salad

Tandoori chicken salad

Image of tandoori chicken with salad on a silver bowl with a side of dressing, silver knife and fork and white cloth napkin.
(1)
Preparation time: 130 minutes
Cooking time: 20 minutes
Serves: 4
Gluten free
,
Nut free
Image of tandoori chicken with salad on a silver bowl with a side of dressing, silver knife and fork and white cloth napkin.
  • 2.5 serves of vegetables per 
  • serving
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Ingredients

¾ cup reduced-fat natural yogurt*
2 tsp garam marsala
1 tsp ground turmeric
1 tsp ground cumin
½ tsp ground paprika
1 tsp ginger, minced
1 tsp honey
½ lemon, juiced
400g chicken tenderloins
1 head of butter lettuce (or similar soft green leaf lettuce) leaves washed
1 large cucumber halved & sliced
2 large tomatoes, cut into 6 wedges each

Dressing
4 tbsp reduced-fat natural yogurt*
¼ cup coriander, chopped
½ lemon, juiced
Pinch salt

* Gluten free if using gluten-free yoghurt

Savvy swaps

You can swap:

Fresh ginger
Ground ginger
Coriander
Parsley
Chicken tenderloins
Chicken breast or thigh fillets

Tips

  • Chicken provides protein. Protein is important for our cells to grow and repair.
  • Tomatoes provide Vitamin C. Vitamin C supports your immune system.
  • Making your own dressings allows you to control the ingredients to make it as healthy as possible.

  • You can juice the leftover lemon and freeze for later use.
  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Don’t wash before you store.
  • Have leftover chicken and salad in a wrap or roll.

  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour.
  • Jarred ginger can be used to save time and money.
  • Chicken breast or chicken thigh fillets are often cheaper than chicken tenderloins. Slice into 1 cm strips.

Method

Step 1
In a large bowl, whisk together the yogurt, spices, ginger, honey and lemon juice. Add the chicken and allow to marinate, covered in the fridge for 2 hours.

Step 2
Pre-heat oven to 200°C. Line an oven tray with baking paper

Step 3
Lay the chicken tenderloins on the tray so they don’t touch. Bake for 15-20 minutes or until cooked through.

Step 4
To make the dressing, place all the dressing ingredients in a small bowl and mix to combine.

Step 5
Lay the lettuce leaves on a large platter then top with the tomato, cucumber and Tandoori chicken. Drizzle with the dressing and serve.

Food safety tip: if you are taking leftovers for lunch, chicken needs to be kept cold so pack an ice brick.

Tips

  • Chicken provides protein. Protein is important for our cells to grow and repair.
  • Tomatoes provide Vitamin C. Vitamin C supports your immune system.
  • Making your own dressings allows you to control the ingredients to make it as healthy as possible.

  • You can juice the leftover lemon and freeze for later use.
  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Don’t wash before you store.
  • Have leftover chicken and salad in a wrap or roll.

  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour.
  • Jarred ginger can be used to save time and money.
  • Chicken breast or chicken thigh fillets are often cheaper than chicken tenderloins. Slice into 1 cm strips.

Rating

4
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