Wednesday, April 29, 2009

Baked yoghurt chicken with tomato, mint & cucumber salad

1/2 tsp Chinese five-spice powder
1 tsp chilli powder
2 tsp soy sauce
1 clove garlic, crushed
1 Tbs olive oil
200g low-fat natural yoghurt
4 x 200g skinless chicken breasts

Salad
2 Lebanese cucumbers, sliced
4 Roma (plum) tomatoes, sliced
1/2 red (Spanish) onion, finely sliced
1/4 cup mint leaves
1 Tbs olive oil
1 tsp lemon juice

In a bowl, gently fold five-spice powder, chilli powder, soy sauce, garlic and oil through yoghurt.
Coat chicken with mixture and allow to stand for at least 4 hours.
Preheat oven to 180C (350F). Line a baking dish with baking paper.
Heat a non-stick frying pan over medium heat. Add chicken and cook for 2 minutes each side.
Transfer to prepared baking dish and bake for 6-8 minutes, or until cooked through.
Remove and allow chicken to rest for 5 minutes. Carve into thick slices.
To make the salad gently toss all ingredients. Divide between 4 serving plates, then add chicken and serve.

Serves 4 for dinner

Source: The CSIRO Total Wellbeing Diet

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