Steamed-Yoghurt-Chicken-and-Cumin-Rice-with-Spicy-Tomato-Salad-Recipe-diet-food

Steamed Yogurt Chicken and Cumin Rice with Spicy Tomato Salad Recipe

If this is healthy eating, bring it on! Those eating with you won’t even realize there is a health kick happening as this is so satisfying. There will easily be second helpings and you will make it again and again.

SERVES: 2
PREP TIME: 20 min
COOK TIME: 40 min
READY TIME: 1 h
CALORIES: 305 (per serving)

⇓ You may also listen to the recipe by pressing the play button below.

INGREDIENTS

For the Chicken and Rice

  • 300 g free-range skinless chicken mini fillets, cut in half lengthways
  • 5 tablespoons unsweetened natural yoghurt (about 4% fat)
  • 2 tablespoons extra hot Indian curry paste
  • ½ small red onion, finely chopped
  • ½ teaspoon whole cumin seeds
  • 100 g white pure basmati rice

For the Salad

  • 150 g vine-ripened tomatoes, cut into quarters if small or eighths if large
  • Small handful fresh coriander, tender stalks and leaves chopped
  • 1 spring onion, outer leaves and top removed, green and white parts finely chopped
  • 1 small red bird’s eye chilli, seeds removed, finely chopped
  • Pinch of flaked sea salt, such as Maldon

To Finish

  • 2 tablespoons unsweetened natural yoghurt (about 4% fat) (optional)

INSTRUCTIONS

1 Mix the chicken with the yogurt and curry paste. Set aside.

2 In a wide shallow non-stick frying pan add the onion, cumin, rice and 280 ml water. Mix once, set over a high heat and boil rapidly uncovered until the water disappears and it begins to crackle, turn the heat to the lowest setting.

3 Spread the chicken and yoghurt mixture over the surface of the rice in one layer, covering with a large pan lid so the steam cannot escape. Continue to cook on the lowest heat for 12 minutes, or until the chicken is thoroughly cooked.

4 Meanwhile combine the tomatoes, coriander, spring onion, chilli and salt in a medium bowl to make the salad.

5 Serve the rice and yogurt chicken on warm plates with the tomato salad and an extra dollop of yoghurt.

NUTRITION FACTS

Calories: 305.5 Kcal
Fat: 4.1 g
Cholesterol: 140.0 mg
Sodium: 494.1 mg
Potassium: 803.7 mg
Carbs: 6.4 g
Protein: 57.7 g