Protein Swap | Tandoori-Inspired Chicken Thighs & Yu Choy
with Roasted Carrots & Almonds
Cooking time
25 minutes
Servings
2/4
Calories
480 /serving
On top, a scattering of pan-toasted almonds bring a finishing crackle to this Indian-themed supper. Below, a swirl of yogurt spiked with spices and garlic provides a creamy base for each serving. In between, you’ll be devouring delicious chicken thighs, gently seared to tender in a slathering of yogurt and a liberal sprinkling of our Tandoori Trip spices. Garlic-sautéed yu choy and lengths of roasted carrots complete this calorie-conscious collection.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 300g Nantes carrots
- 225g Asian greens (yu choy or gai lan)
- 15ml Minced garlic
- 25g Almonds
- 100g Greek yogurt
- 12g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin, mint, turmeric, black peppercorn, fennel, cinnamon, star anise)
Contains: Almonds, Milk
You will need:
Large pan (non-stick if possible)
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
23 g
Saturated Fat
4 g
Sodium
660 mg
Total Carb
27 g
Sugars
9 g
Protein
46 g
Fibre
8 g
Preparation
Roast the carrots
Preheat the oven to 450°F. Halve the carrots lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 18 to 22 min., until tender.
Marinate the chicken
Meanwhile, pat the chicken dry with paper towel; season with S&P. In a large bowl, combine ½ the yogurt and all but a pinch of the remaining spices. Add the chicken; toss well.
Toast the almonds
Heat a large, dry pan (non-stick if possible) on medium. Add the almonds (roughly chop if whole) and toast, stirring occasionally, 2 to 3 min., until lightly browned and fragrant. Transfer to a small bowl and reserve the pan.
Cook the chicken
Remove the chicken from the marinade, discarding the marinade. In the reserved pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 4 to 6 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain. Wipe out and reserve the pan.
Cook the yu choy
Meanwhile, remove the bottom ½ inch of the yu choy stems; halve crosswise. In the reserved pan, heat a drizzle of oil on medium. Add ¾ of the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the yu choy and sauté, 2 to 3 min., until beginning to soften. Add 2 tbsp water (double for 4 portions) and cook, partially covered, 2 to 3 min., until tender; season with S&P.
Make the yogurt sauce & serve
In a second small bowl, combine the remaining yogurt, garlic and spices, and S&P. Divide the yogurt sauce between your plates and spread out in a circular motion. Top with the yu choy, carrots and chicken. Garnish with the almonds. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
