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JANUARY JANUARY 20<strong>17</strong> | 20<strong>17</strong> ISSUE | #51 ISSUE | FOOD #51 & DRINK<br />
Healthy<br />
Indian cooking...<br />
BY AWARD WINNING<br />
CHEF ABDUS SHAHID<br />
Prep Time<br />
30 mins<br />
Cooking Time:<br />
15 mins<br />
Serves 4<br />
USE OIL SPARINGLY...<br />
Just a splash is needed. Using non-stick cookware can<br />
help you to limit the use of oil when cooking curries.<br />
CUT DOWN ON FAT...<br />
If trying to cut down the fat content of your meal,<br />
change the menu and cook Indian dishes and breads<br />
that require no frying.<br />
TRY TANDOORI...<br />
Grill, boil, steam and bake instead of frying where<br />
possible. Tandoori grilling is the best form of cooking<br />
where minimal or no oil is used and the intense heat<br />
cooks the food quickly, sealing in all the nutrients.<br />
TRY OUR CHICKEN TANDOORI...<br />
This low-fat curried chicken is packed full of flavour.<br />
It’s quick to cook and the marinade does all the work.<br />
Method<br />
1. Mix the lemon juice with the paprika and red onions<br />
in a large shallow dish. Slash each chicken thigh three<br />
times, then turn them in the juice and set aside for<br />
10 mins.<br />
Ingredients<br />
• Juice of 2 lemons<br />
• 4 tsp paprika<br />
• 2 red onions, finely chopped<br />
• 16 skinless chicken thighs<br />
• Vegetable oil, for brushing<br />
The Marinade<br />
• 300ml Greek yogurt<br />
• large piece ginger, grated<br />
• 4 garlic cloves, crushed<br />
• ¾ tsp garam masala<br />
• ¾ tsp ground cumin<br />
• ½ tsp chilli powder<br />
• ¼ tsp turmeric<br />
2. Mix all of the marinade ingredients together and<br />
pour over the chicken. Give everything a good mix,<br />
then cover and chill for at least 1 hr. This can be done<br />
up to a day in advance.<br />
3. Heat the grill. Lift the chicken pieces onto a rack<br />
over a baking tray. Brush over a little oil and grill<br />
for 8 mins on each side or until lightly charred and<br />
completely cooked through.<br />
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