20
Chicken Tandoori with Yogurt-Based Marinade
Ingredients
(Serves 4)
2 boneless, skinless chicken breasts
200-250g carton plain low-fat yogurt
1 tbsp lemon juice
2 tsp paprika
2 garlic cloves, minced
½ tsp ground ginger
½ tsp cumin
½ tsp cayenne pepper
½ tsp cinnamon
Method
Use a lidded casserole dish big enough to hold the chicken and the marinade. Mix the
yogurt, lemon juice, paprika, garlic, ginger, cumin, cayenne and cinnamon in the dish. Cut
each chicken breast into two, add them to
the dish, and turn till they’re well coated. Cover
and refrigerate for 1-8 hours, turning at least every
hour. Grill the chicken till it’s cooked
through (5-7 minutes). Discard the marinade.
Smoked Mackerel Panini with Tomatoes and Crème Fraiche
Ingredients
(Serves 1)
2 small cooked smoked mackerel fillets
2 thick slices wholegrain/wholewheat
4 cherry tomatoes, halved
1 large handful watercress
Dressing:
2 tbsp reduced fat crème fraiche
½ tsp lemon zest, grated
