Baked yoghurt chicken with tomato, mint & cucumber salad

(4)
Main Meals (Dinners)
Serves
4
Prep   10 min
Cook   50 min
Other   240 min (Marinating)
  • Chinese five spice, ½ teaspoon(s)
  • Chilli powder, 1 teaspoon(s)
  • Soy sauce, 2 teaspoon(s)
  • Garlic, 1 clove(s), crushed
  • Olive oil, 1 tablespoon(s)
  • Natural yoghurt, low fat, 200 g
  • Chicken breast, lean, raw, 800 g, 4 x 200 g skinless breast fillets
  • Lebanese cucumber, 2 cucumber(s), sliced
  • Roma tomato, 4 tomato(s), sliced
  • Red onion, ½ medium, finely sliced
  • Fresh mint, ¼ cup(s)
  • Olive oil, 1 tablespoon(s), (for salad)
  • Lemon juice, 1 teaspoon(s)

Method

In a bowl, gently fold five-spice powder, chilli powder, soy sauce, garlic and oil through yoghurt. Coat chicken with mixture and allow to stand at least 4 hours.

Preheat oven to 180°C (350°F). Line a baking dish with baking paper.

Heat a non-stick frying pan over medium heat. Add chicken and cook for 2 minutes each side. Transfer to prepared baking dish and bake for 6-8 minutes, or until cooked through. Remove and allow chicken to rest for 5 minutes. Carve into thick slices.

To make the salad gently toss lebanese cucumbers, tomatoes, onion, mint, olive oil and lemon juice. Divide between 4 serving plates, then add chicken and serve.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 2
Bread & Cereals0
Vegetables1
Fruit0
Dairy0
Healthy Fats & Oils2
Indulgences0
Calories361
Protein50.2 g
Total fat12.8 g
- Saturated fat2.6 g
Total carbohydrates8.5 g
- Total sugars8 g
Fibre2.8 g
Sodium312 mg