Mild Chicken Tikka Traybake with Rice

• 700gboneless skinless chicken thighs, halved
• 150gGreek yoghurt
• 3 tbspmild tikka paste
• 1lemon, half juiced and half in wedges
• 2garlic cloves, crushed
• 2red peppers, cut into chunks
• 2red onions, cut into wedges
• 2 tbspolive oil
• fine salt
• 300gbasmati rice
• 1/2cucumber, coarsely grated
• 200gGreek yoghurt
• 10gmint leaves, chopped
• 1/2 tspground cumin

Method

1. 1Mix the 150g of yoghurt with the tikka paste, lemon juice, garlic and a small pinch of salt in a large bowl. Add the chicken and turn to coat. Cover and refrigerate for 15 minutes, or overnight.
2. 2Heat the oven to 200°C fan. Toss the peppers and onions with the olive oil and a pinch of salt in a large roasting tray. Lift the chicken out of the marinade, shaking off the excess, and sit the pieces on top of the vegetables in a single layer. Discard the remaining raw marinade.
3. 3Roast for 30–35 minutes until the vegetables are tender and the thickest chicken piece reaches 75°C for 30 seconds. Cover loosely with foil if the yoghurt coating colours before the chicken is cooked.
4. 4Rinse the rice and cook it in salted boiling water for 10 to 12 minutes until tender. Drain and leave covered.
5. 5Squeeze the grated cucumber in your hands to get rid of the water, then stir it into the 200g of yoghurt with the mint, cumin and a pinch of salt.
6. 6Serve the chicken and vegetables over the rice with the tray juices spooned over, the raita on the side and lemon wedges for squeezing.

Per serving

kcal

725

protein

50.8g

fibre

5.9g

carbs

79.5g

fat

21.9g