Mint Raita

Served with Tandoori Chicken or most Indian dishes in fact, this side dish accompanies them perfectly.  It's great for helping to reduce the heat and calm the tastebuds while enjoying a spicy dish.

There are so many different versions of Raita - some with mint and coriander, some with mint and cucumber, some just cucumber, to name a few.  We like this nice clean flavour of plain mint with a hint of garam marsala but best of all it's very easy to make.

Mint Raita

Serves: 6

ProPoints per serve: 1

1/4 cup freshly chopped mint leaves

1 tablespoon white sugar

1 1/2 cup no-fat plain yoghurt

1/2 teaspoon garam masala

In a medium sized bowl place mint leaves and sprinkle with sugar.  Mix and allow to stand for 10 minutes.

Add yoghurt and garam masala and mix well until completely combined.

Refrigerate until required.

(Click here for a printable version of this recipe)

Tandoori Chicken

This has to be one of the easiest ways of making Tandoori Chicken - cooked on the bbq and served with a salad, Mint Raita and mango chutney it becomes a perfect balmy evenings dinner.

The trick to tandoori marinade I believe is the length of time you allow it to stand and gather all the flavours.  I always marinade mine overnight, covered in the fridge.

Tandoori Chicken

Serves: 6

ProPoints per serve: 8

4 tablespoons tandoori paste

1 cup no fat natural yoghurt

6 x skinless chicken thighs, all visible fat removed

6 x skinless chicken drumsticks, all visible fat removed

Mix together tandoori paste and yoghurt until well blended.

Place chicken in a large bowl or large snap lock bag.  Pour yoghurt mixture over chicken, toss to combine completely.  Allow to marinate for at least 1 - 2 hours or overnight if possible.

Preheat a barbecue.  Cook chicken, brushing with marinade, for 4 - 5 minutes each side ensuring chicken is cooked through.

Alternatively, preheat oven to 220 degrees Celsius.  Place chicken, in single layer, on an oiled wire rack set inside a large shallow baking dish.  Cook, uncovered, for about 25 - 30 minutes or until chicken is browned and cooked through, occasionally brushing with remaining marinade.

(click here for a printable version of this recipe)

Tandoori Chicken Parcels

Last night I had planned Apricot and Ginger Chicken Stirfry but both kids turned their nose up at that decision and and after the busy day I had at work there was no way I was going to be cooking two seperate meals. So driving home I was thinking what is something that we would all enjoy and then "bingo" - pies! But not a plain jane pie I wanted to make something different, of course!

Knowing that I had all the right ingredients to make a 'cheats' tandoori chicken and that I also had filo pastry in the fridge I decided on these Tandoori Chicken Parcels and they were a hit! Not only did they taste great but they were very easy to make. I didn't precook the filling as I didn't want it to dry out too much and thankfully the filling was very most and full flavoured.

Served with a light salad, some mint raita and some mango chutney the room silenced as we ate!

Tandoori Chicken Parcels

Serves: 4

Points per serve: 7

200 grams low fat natural yoghurt

2 tablespoons tandoori paste

500 grams chicken breast fillet, diced

12 sheets Filo Pastry

cooking spray

2 tablespoons sesame seeds

In a large bowl mix together the yoghurt and tandoori paste until smooth. Add the chicken, stirring to mix well. Allow to marinate for at least 30 minutes or longer if time permits.

Preheat oven to 180 degrees Celsius.

Lay one sheet of pastry on a large chopping board or bench and coat with cooking spray. Lay a second sheet on top and spray again with the cooking spray. Lay a third sheet on the other layers. Place a quarter of the tandoori chicken mixture towards one end of the pastry. Fold over end and two sides to desired shape, respray edges and fold to enclose. Place on a lined baking tray. Repeat until all four parcels have been made.

Spray all four parcels with cooking spray and sprinkle with sesame seeds. Cook in the oven for 25 - 30 mintures or until pastry is golden and chicken is cooked through.

(click here for a printable version of this recipe)

Dum Ka Murgh (Chicken in Yoghurt)

Called dum ka murgh in India, this dish was thought to have been introduced into Indian cooking by the Mughal dynasty. Dum is the name of the traditional style of casserole dish used, which is a tightly sealed pan and slowly steams the dish's ingredients so no flavour escapes and very little oil is required.

This dish was full of flavour and one that we all enjoyed.

Dum Ka Murgh (Chicken in Yoghurt)

(recipe adapted for Woman's Weekly New Curries)

Serves: 8

Points per serve: 6

2 teaspoons ground cumin

2 teaspoons ground cardamom

1 teaspoon ground cinnamon

1/2 teaspoon ground clove

1/2 teaspoon ground tumeric

1/2 cup (80 grams) blanched almonds

2 cm piece fresh ginger (10g) chopped coarsely

2 cloves garlic, quartered

500g non fat greek style yoghurt

1.5 kilograms chicken thigh cutlets, skin and visible fat removed

2 tablespoons vegetable oil

2 medium brown onions, thinly sliced

1/3 cup lemon juice

1/4 cup fresh coriander, chopped

Dry fry spices and nuts in small heated frying pan, stirring until nuts are browned lightly.

Blend or process nut mixture, ginger and garlic unitl mixture forms a paste. Combine mixture with yoghurt in a large bowl. Add chicken and mix well. Cover and regfrigerate for 3 hours or overnight if time permits.

Heat oil in a large saucepan and cook onion, continually stirring until soft. Add chicken mixture, simmer covered for about 45 minutes or until chicken is cooked through. Stir in the lemon juice and serve sprinkled with coriander.

(click here for a printable version of this recipe)

Tandoori Lamb Cutlets

My children have called these "orange chops" ever since I can remember and still do. There is something tantalising about the colour and flavour of these especially when they have been cooked on the barbecue and the chargrill does it's magic by leaving patterns and blackened edges..... mmmm what more can I say.

These lamb cutlets are marinated in a combination of plain yoghurt and tandoori paste. I have chosen to use premade tandoori paste, which has a nice flavour and a lot easier to use. I always serve these with a nice fresh salad of lettuce, tomato, onion, cucumber, grated carrot and thin orange slices, as I find these refreshing accompaniments. A side serve of mint raita is always on hand also.

Last night we served this with "Rice Stuff", her personally named dish which is a version of Kedegree... a friend of mine introduced me to this easy to make rice dish.

Tandoori Lamb Cutlets

Serves: 4 as a main

6 as an entree

Points per main: 6

per entree: 4

12 lamb cutlets, fat trimmed

8 tablespoons low fat plain yoghurt

4 tablespoons tandoori paste

Mix yoghurt and tandoori paste together until well combined. Place cutlets in a large snap lock bag or bowl. Cover with paste mixture and toss to coat well. Allow to marinade for a minimum of 2 hours or overnight if time permits.

Heat a barbecue or grill. Place tandoori cutlets and cook for 2 - 3 minutes each side or cooked to your liking. (Do not overcook as they will be tough). Baste with remaining marinade while cooking.

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Mint Raita

This is my take on a favourite condiment for Indian Food, especially Tandoori flavoured meats such as Tandoori Chicken Drumsticks. Traditionally this would have grated cucumber in it but as only two out of four of us like it I omit the cucumber. Saves on arguments that way!!
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Mint Raita

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Serves 8

Points per serve: 0.5

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1 cup low fat natural yoghurt

2 tablespoons mint, finely chopped

1 teaspoon caster sugar

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Mix all ingredients together until combined.
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Place in refrigerator until needed. The longer the dip stands the more the flavours will develop.