Oven-baked or barbecued chicken

Oven-baked or barbecued chicken

Category: Main meal | Serves: 4

Ingredients

675g/1 lb 8oz whole chicken

50g/2oz low-fat natural yoghurt

1 tablespoon soy sauce

1 1/2 teaspoon garlic, crushed

2 1/2 teaspoons ginger, crushed

2 teaspoons lemon juice

2 tablespoons coriander leaves, chopped

2 tablespoons fenugreek leaves, chopped

1 teaspoon black pepper, coarsely ground

1 teaspoon Garam Masala

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

Oil for coating pan

3 large tomatoes, sliced

1 green pepper, sliced

2 large onions, sliced

To make oven-baked chicken

  1. Remove the skin and all visible fat from the chicken and cut into quarters. Using a sharp knife, make deep slits in the flesh.
  2. Mix together the yoghurt, soy sauce, garlic, ginger, lemon juice, coriander, fenugreek and all the spices (or liquidise if preferred). Cover the chicken and fill the slits with this mixture.
  3. Leave the chicken to marinate in the fridge for 4 hours.
  4. Pre-heat the oven to gas mark 4, 180oC (350oF).
  5. Spray a non-stick frying pan with oil and cook the chicken pieces on a high heat until lightly brown.
  6. Place the chicken in an ovenproof dish, arrange the slices of tomatoes, pepper and onions on top, and cover with foil.
  7. Cook in the pre-heated oven for 30 minutes and then reduce the heat to gas mark ½, 140oC (250oF) for another 15-20 minutes or until cooked

To barbecue the chicken

  • Carry out steps 1 to 3 above. After marinating the chicken, cook the chicken pieces over medium hot coals for 25-30 minutes, basting with any left-over sauce. (This replaces steps 4 to 7 above.)

Cook's tips

  • Serve with steamed vegetables as a healthier alternative to fried rice or naan.

Nutritional information

Oven Baked or Barbecued Chicken