Tasty Tandoori-Spiced Chicken Breasts
with Scallion Yogurt & Roasted Veggies
Cooking time
25 minutes
Servings
4
Calories
600 /serving
Spice up a cold winter night—ever so gently—with a tandoori-inspired chicken dinner. A mellow blend of spices plays over these pan-seared chicken breasts, which come out extra-juicy and extra-tender due to an Indian-style yogurt marinade. Set it out in slices over warm and fluffy white rice, along with a rainbow of veggie colour from roasted sweet peppers and Brussels sprouts. The scallion yogurt is for dipping, dunking or dolloping, let the family decide!
We will send you:
- 4 Canadian-raised chicken breasts (air chilled)
- 300g Brussels sprouts
- 2 Scallions
- 2 Sweet peppers
- 320g White rice
- 100g Greek yogurt
- 24g Marvellous Masala spices (garlic purée, coriander powder, sea salt, paprika, ginger purée, turmeric, cumin powder, cumin seeds, black peppercorns, cinnamon, star anise, fennel seeds, coriander seeds)
Contains: Milk
You will need:
Medium pot
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
10 g
Saturated Fat
2 g
Sodium
340 mg
Total Carb
81 g
Sugars
6 g
Protein
50 g
Fibre
7 g
Preparation
Cook the rice
Preheat the oven to 450°F. Thinly slice the scallions crosswise, separating the white bottoms and green tops. In a medium pot, heat a drizzle of oil on medium-high. Add the white bottoms of scallions and sauté, 30 sec. to 1 min., until fragrant. Add the rice, 2 ½ cups water and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
Meanwhile, pat the chicken dry with paper towel; season with S&P. In a medium bowl, combine ½ the yogurt and ⅔ of the spices. Add the chicken; toss well. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Core and cut the sweet peppers lengthwise into 1-inch pieces.
Roast the vegetables
On a lined sheet pan, toss the Brussels sprouts and sweet peppers with a drizzle of oil, the remaining spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Cook the chicken
Meanwhile, in a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Make the scallion yogurt
Meanwhile, in a small bowl, combine the green tops of the scallions, remaining yogurt, 1 tsp water and S&P.
Plate your dish
Divide the rice between your plates. Top with the vegetables and chicken. Serve the scallion yogurt on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
