Tandoori chicken bowls: A delicious and healthy recipe

Ingredients for Tandoori chicken bowls

• 120 g plain Greek yogurt, full-fat

• 10 ml tomato paste

• 4 g paprika

• 5 ml ground coriander

• 30 g kosher salt, divided

• 675 g skinless, boneless chicken breasts, cut into 5 cm pieces

• 65 ml grapeseed oil or white vegetable fat, divided

• 900 g butternut squash, peeled, cut into 2.5 cm pieces

• 6 spring onions, thinly sliced

• 90 ml fresh lime juice

• 30 g finely chopped peeled ginger, from one 8 cm piece

• 90 g coriander leaves with tender stems; plus more for serving (optional)

• Steamed rice (for serving)

How to make Tandoori chicken bowls

1. Place oven racks in the upper and lower thirds of the oven and preheat to 230°C (fan) or 240°C (conventional).

2. In a medium bowl, mix the yoghurt, tomato paste, paprika, coriander, and 2 tsp salt until well combined.

3. Add the chicken to the bowl and toss to coat evenly. Let the chicken sit at room temperature for at least 10 minutes.

4. Rub a rimmed baking tray with 1 tbsp oil. Arrange the chicken on the tray, ensuring there is space around each piece.

5. On another rimmed baking tray, toss the squash with 1 tbsp oil and 1 tsp salt, then spread into a single layer.

6. Roast the chicken on the upper rack and the squash on the lower rack for 15–17 minutes, tossing the squash halfway through, until the chicken is cooked through and starting to char in spots, and the squash is fork-tender and golden brown around the edges.

7. Meanwhile, purée the scallions, lime juice, ginger, 3 cups of coriander, 3 tbsp water, and the remaining ¼ cup oil with the remaining 2 tsp salt in a blender until smooth.

8. Divide the rice among bowls. Top with the sauce, chicken, squash, and coriander leaves, if using. Alternatively, serve the chicken, squash, rice, and sauce separately for any picky eaters, or keep the sauce on the side entirely.

Do Ahead:

• The chicken can be marinated up to 1 day in advance; cover and chill.

• The chicken and squash can be roasted, and the sauce can be made up to 2 days ahead; cover and chill separately.

• Reheat the chicken and squash in a 150°C oven before serving.

Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.