11
740
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Ingredients

  • 1 1/4 pounds chicken breasts (cut into thin strips)
  • 3 tablespoons tandoori paste
  • 1/2 pound long-grain rice
  • 1 1/2 pounds cauliflower (broken into florets)
  • 10 spring onions (cut on a bias)
  • 1 pound mango (cut into cubes)
  • 2 tablespoons oil
  • 1 tablespoon sesame seeds
  • 2/3 cup low-fat yogurt
  • 2/3 cup low fat mayonnaise
  • fresh basil (for garnish)

Directions

  1. Brush the chicken with 2 tbsp tandoori paste. Cover and chill. Cook the rice in boiling salted water according to the package instructions. Cook the cauliflower in boiling salted water for 5 mins. Drain the rice and cauliflower and mix with the spring onions. Gently fold in the mango.
  2. Thread the chicken strips onto wooden skewers, 3 to a skewer. Heat the oil in a frying pan and sauté for 8-10 mins, until cooked through. Sprinkle with sesame seeds and remove from the heat.
  3. To finish, mix the yogurt and mayonnaise together then divide evenly between 2 bowls. Add 1 tbsp tandoori paste to 1 bowl and mix. Swirl the tandoori dressing through the other bowl to form streaks. Serve the rice salad and chicken skewers garnished with basil and the tandoori dressing on the side.
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NutritionView more

740Calories
Sodium22%DV530mg
Fat42%DV27g
Protein82%DV42g
Carbs28%DV84g
Fiber32%DV8g

PER SERVING *

Calories740Calories from Fat240
% DAILY VALUE*
Total Fat27g42%
Saturated Fat4.5g23%
Trans Fat
Cholesterol105mg35%
Sodium530mg22%
Potassium1580mg45%
Protein42g82%
Calories from Fat240
% DAILY VALUE*
Total Carbohydrate84g28%
Dietary Fiber8g32%
Sugars26g52%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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