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Mumbai Bliss Yoghurt Marinated Chicken & Prawns
High Protein
Mumbai Bliss Yoghurt Marinated Chicken & Prawns

with Rice & Corn-Tomato Salad

20 min
Difficulty: 1/3
Indian

This mildly spiced, Indian-inspired chicken & prawn dish is served with a vibrant, subtly sweet roast veggie toss, which keeps the carbs down, and the flavour up. Top with a sprinkle of almonds for crunch, and a dollop of yoghurt to bring it all together.

Allergens

May contain traces of allergens
Wheat
Walnut
Pistachio
Macadamia
Pecan
Milk
Almond
Cashew
Pine nut
Brazil nut
Hazelnut
Peanuts
Crustaceans
Soy
Gluten
Sesame

Utensils

Large Non-Stick Pan
Large Pan
Lid
Baking Paper

Tags

Quick
Healthy
High Protein
Dinner-bowls
Naturally GF
South/SoutheastAsian
Ingredients
Mixed Salad Leaves

Mixed Salad Leaves

1 packet

Basmati Rice

Basmati Rice

1 packet

Chicken breast

Chicken breast

330 g

Garlic

Garlic

2

Flaked Almonds

Flaked Almonds

1 packet

Peeled Prawns

Peeled Prawns

190 g

Greek-Style Yoghurt

Greek-Style Yoghurt

1 packet

Mumbai Spice Blend

Mumbai Spice Blend

1 sachet

Tomato

Tomato

1

Sweetcorn

Sweetcorn

1 tin

Preparation
1
Make the garlic rice

• Preheat oven to 220°C/200°C fan-forced. In a medium saucepan, melt the butter with a dash of olive oil over medium heat. Cook half the garlic paste until fragrant, 1 minute. • Add basmati rice, the water and a generous pinch of salt. Stir, then bring to the boil. Reduce heat to low and cover with a lid. • Cook for 10 minutes, then remove from heat. Keep covered until rice is tender and water is absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam, so don't peek!

2
Get prepped

• Meanwhile, roughly chop tomato. Drain sweetcorn. • In a medium bowl, combine Mumbai spice blend, a dollop of Greek-style yoghurt, a drizzle of olive oil, remaining garlic paste and a pinch of salt and pepper. Add chicken breast, tossing to coat. Set aside. • Heat a large frying pan over high heat. Cook corn kernels until lightly browned, 4-5 minutes. Transfer to a bowl.

3
Cook the chicken & prawns

• Return frying pan to medium-high heat with a drizzle of olive oil. • Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl. • Return frying pan to a medium-high heat heat with a drizzle of olive oil. When oil is hot, cook chicken until golden, 2-3 minutes each side (depending on thickness). • Transfer to a lined oven tray and bake until cooked through, 12-14 minutes. • Meanwhile, add mixed salad leaves and tomato to the bowl with the corn. Season with salt. Drizzle with the white wine vinegar and olive oil. Toss to combine. TIP: Chicken is cooked through when its no longer pink inside.

4
Finish & serve

• Slice Mumbai yoghurt chicken. • Divide garlic rice and corn-tomato salad between plates. Top rice with chicken, prawns and remaining yoghurt. • Sprinkle with flaked almonds to serve. Enjoy!

Nutrition per serving

2590

kJ

Energy (kJ)

619

kcal

Calories

9.6

g

Fat

2.9

g

of which saturates

70.3

g

Carbohydrate

8.2

g

of which sugars

9.5

g

Dietary Fibre

59.3

g

Protein

0

mg

Cholesterol

1220

mg

Sodium

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