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Tandoori Roast Chicken and Vegetables

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £5.00

Ingredients

  • 6 Chicken Drumsticks (540g)
  • 6 Chicken Thighs (450g)
  • 8 Teaspoons Curry Powder (24g)
  • 5 Tablespoons Low Fat Natural Yoghurt (200g)
  • 3 Onions (450g) (medium sized onions)
  • 2 Carrots (160g) (medium sized carrots)
  • 1 Parsnip (90g) (medium sized parsnip)
  • 8 Potatoes (480g) (medium sized potatoes)
  • 1 Red Pepper (160g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

  1. Preheat the oven to 200°C / 180°C fan oven / 425°F / gas mark 7. 
  2. Using a sharp knife remove the skin from the chicken drumsticks and thighs then put two slashes into each piece of chicken, cutting through to the bone.
  3. Peel onion and deseed the pepper. Chop all vegetables into chunks. To ensure the vegetables cook at the same time the potatoes and carrots should be smaller chunks compared to the other vegetables. You don't need to peel the potatoes and carrots.
  4. In a large bowl mix the curry powder and yoghurt together. Add the vegetables and chicken to the bowl and coat everything with the yoghurt.
  5. On a baking tray evenly arrange all the vegetables and then place the chicken on top.
  6. Roast in the oven for 15 minutes then mix and turn the chicken pieces over. Continue to roast for a further 10-15 minutes.
  7. Remove from the oven and mix the vegetables and chicken together before serving.

 

Nutritional Information


Per 100g
Per 470g serving (% ref. intake)

Energy Kcals
98.00
461.00 (23.00%)
Energy Kj
412.00
1936.00 (23.00%)
Protein
10.30g
48.40g
Total Fat
2.70g
12.70g (18.00%)
Saturated Fat
0.70g
3.30g (16.00%)
Carbohydrates
8.60g
40.40g
Total Sugars
3.80g
16.90g (19.00%)
NSP Fibre
1.40g
6.60g
Sodium
56.00g
263.00g
Salt
0.10g
0.50g (8.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.