Masala-Marinated Chicken with Minted Yoghurt Sauce

Tender spatchcock chicken marinated in aromatic toasted spices and yoghurt, roasted until golden and served with a zesty mint sauce.

Healthy Chicken Dinner High Protein Spicy Low-Fat

Estimated Nutrition

Calories

464

kcal / serving

1856 kcal total

Carbs

10.3g

per serving

41.2 g total

Fat

22.1g

per serving

88.4 g total

Protein

56.1g

per serving

224.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tsp

Mint Sauce

Ready-made

Dairy

100

Natural Yoghurt

Low-fat, for marinade

200

Natural Yoghurt

Low-fat, for sauce

Fruits

piece

Lime

Quartered

Meat

1.65

Chicken

Whole bird

NutsSeeds

piece

Cardamom Pods

Husks discarded, seeds only

tbsp

Cumin Seeds

Toasted

tbsp

Coriander Seeds

Toasted

piece

Cloves

Whole

tsp

Black Peppercorns

Toasted

tsp

Fenugreek

Ground

tsp

Turmeric

Ground

tbsp

Paprika

1.5

tsp

Chilli Powder

Hot

0.25

tsp

Cinnamon

Ground

tsp

Sea Salt

Flaked

piece

Garlic

Peeled and crushed

piece

Black Pepper

Freshly ground, to taste

Vegetables

Ginger

Fresh root, peeled and finely grated

piece

Watercress

Or baby leaf salad, to serve

Method

Toast cardamom seeds, cumin, coriander, cloves, and peppercorns in a dry pan for 2 minutes.

Grind toasted spices into a powder and mix with fenugreek, turmeric, paprika, chilli, cinnamon, salt, garlic, ginger, and yoghurt.

Spatchcock the chicken by cutting along both sides of the backbone and removing it.

Remove the skin and visible fat from the chicken bird.

Flatten the chicken by breaking the breastbone and slash the thickest parts of the meat.

Coat the chicken thoroughly with the marinade and refrigerate for 4 hours or overnight.

Preheat the oven to 200°C and place the chicken on a rack in a roasting tray.

Roast for 60 to 75 minutes, adding lime quarters for the final 20 minutes.

Rest the meat for 10 minutes, then serve with a sauce made of yoghurt and mint.