Goan Chicken

Thanks to Amanda Sloan for another great recipe.  A different type of Indian meal from the traditional curry, but still packed with plenty of flavour.  A more dry texture a bit like tandoori, so lower in calories than a take away curry, but still low enough to serve with a small naan, or chapatti and maybe some low fat yogurt, onion and mint dip.

The recipe serves 4, and comes in at 360 calories a serving, just add whatever your accompaniment is. You could also cook it then chill it, and serve it with a large salad for lunches.

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Goan Chicken


  • Author: Rachel Wilcock
  • Total Time: 50 minutes
  • Yield: 4 1x

Description

A different kind of Indian dish


Ingredients

Scale

half a bunch of coriander

2 cloves of garlic

2 green chillies, deseeded

1 tbsp grated ginger

2 tsp ground cumin

1 tsp turmeric

1/2 tsp cinnamon

1/2 tsp cardamom seeds, ground

1/2 tsp ground cloves

1/2 tsp ground star anise

2 tbsp white wine vinegar

1 tbsp olive oil

1 tsp salt

1/2 tsp black pepper

8 boned and skinned chicken thighs

2 red onions, thinly sliced

2 tbsp poppy seeds


Instructions

  1. In a blender (or bowl if you’ve got a stick-blender) put the herbs, spices, white wine vinegar, olive oil and seasoning.
  2. Whizz these all together to a paste, and then coat the chicken thighs. Cover and leave in a fridge to marinate overnight (or at the very least 30 mins)
  3. Then when you’re ready to eat, line a baking tray with greaseproof paper (makes cleaning easier!), spread out the marinated chicken and the red onions and poppy seeds.
  4. Bake for 25-35 mins at 180C until cooked through & just a little charred.
  5. Shred or slice the chicken, and add a large handful of coriander leaves before serving.

Notes

We have this with a (very) small naan bread (179 calories) and cucumber. (Halve a whole cucumber lengthways, then drag a teaspoon down each half to scoop out (and bin!) the seeds, slice the cucumber and mix in a bowl with 1 tsp white wine vinegar and a bit of salt. Make this as soon as you put the chicken in the oven, so it’s got a little time for the flavours to mix)

  • Prep Time: 15
  • Cook Time: 35

Nutrition

  • Calories: 360

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