Spiced Chicken with Sweet Lime Sauce - You Are What You Eat

Recipe: Spiced Chicken with Sweet Lime Sauce

Serves 4 as a light lunch or supper

3 boneless chicken breasts, preferably free range or organic, skinned
100g/3 1/2oz fat-free bio yogurt
1 medium sweet potato, peeled and quartered lengthways
1 tsp ground cumin
1 tsp ground coriander
1 tsp hot chili powder
1 tsp finely grated fresh root ginger
1 garlic clove, peeled and crushed
Freshly ground black pepper
sunflower oil, for greasing

For the Dip

5 tbsp fat-free bio yogurt
1 tsp mango chutney
1 tsp freshly squeezed lime juice
1 tbsp chopped fresh mint
Lime wedges, for squeezing
Warmed wholemeal pita bread
A mixed leaf salad

Method

Cut the chicken into 3cm/1 1/4in pieces and place in a bowl. Add the yogurt, spices, ginger and garlic. Toss well together the cover and leave to marinate in the fridge for 4-6 hours.
Lightly oil and preheat the Health Grill. Tip the chicken and marinade into a colander over a bowl and shake to remove most of the marinade. Place the chicken pieces on the grill, close the lid and cook for 3-4 minutes. Lift the lid every minute or so and turn the chicken pieces with tongs or a fork until cooked through.
Mix the yogurt, chutney and lime juice together in a small bowl. Serve the chicken with lime wedges for squeezing, warmed pita bread, lots of salad and the sweet lime sauce.

Nutritional information per serving:

172cals
32g protein
4g fat (of which 1g saturated fat)
3g carbohydrate
0g fibre
0.4g salt

Health Facts

Studies suggest that garlic can reduce the risk of heart attack and stroke by making the blood less sticky and likely to clot. It can also help reduce high blood pressure and high blood cholesterol levels. Chicken meat is rich in protein - which is essential for growth and cell repair - and low in fat. It also provides important B vitamins. Yogurt contains calcium which helps build healthy bones.

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