Mumbai Chicken, Kale & Easy-Prep Roast Veg

Name: Mumbai Chicken, Kale & Easy-Prep Roast Veg with Mint Yoghurt
Total time: 30 min
Yield: 2
Cuisine: Indian
Ingredients: 1 Kale; 1 packet Greek-Style Yoghurt; 330 g Chicken Tenderloins; 1 sachet Mumbai Spice Blend; 1 packet Carrot & Zucchini Mix; 1 packet Mint; 1 packet Chopped Potato

with Mint Yoghurt

4.3

(76)

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Mild spices and tangy yoghurt work their magic with succulent chicken tenderloins in this Indian-inspired dish. The vibrant roasted veggies complete the meal, adding a touch of sweetness all while keeping it low cal.

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Allergens:

Milk

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.

Preparation Time30 minutes

Cooking Time10 minutes

DifficultyEasy

Ingredients

Serving amount

1

Kale

1 packet

Greek-Style Yoghurt

(Contains: Milk;)

330 g

Chicken Tenderloins

1 sachet

Mumbai Spice Blend

1 packet

Carrot & Zucchini Mix

1 packet

Mint

1 packet

Chopped Potato

Nutritional Values

Calories397 kcal

Energy (kJ)1660 kJ

Fat5.6 g

of which saturates2.1 g

Carbohydrate35 g

of which sugars11.2 g

Dietary Fibre9.9 g

Protein48.1 g

Sodium643 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Baking Paper

Cooking Steps

1

• Preheat oven to 240°C/220°C fan-forced. In a large frying pan, melt the butter over medium heat. • Roughly tear kale leaves, then discard stems. • Place carrot & zucchini mix and chopped potato on a lined oven tray. Top with melted butter, a drizzle of olive oil and a pinch of salt and pepper. Toss to combine. Roast until tender, 20-25 minutes. • When the veggies have 8 minutes remaining, add kale and a pinch of salt to the tray. • Gently toss to combine. Return tray to the oven, then roast until tender, 5-8 minutes.

2

• In a medium bowl, combine chicken tenderloins, Mumbai spice blend, a small dollop of Greek-style yoghurt and a drizzle of olive oil. Season. • Roughly chop mint. In a small bowl, combine remaining yoghurt and mint. Season to taste.

Little cooks: Take charge by combining chicken with spice blend and yoghurt!

3

• Return frying pan to medium-high heat with a drizzle of olive oil. • When oil is hot, add chicken and cook, turning occasionally, until browned and cooked through (when no longer pink inside), 3-4 minutes each side.

TIP: The spice blend will char slightly in the pan, this adds to the flavour!

4

• Add a drizzle of the white wine vinegar to the roasted veggies. Season, then toss to combine. • Divide Mumbai yoghurt chicken and roasted veggie medley between plates. Serve with mint yoghurt. Enjoy!