Masala Spiced Roasted Chicken with Mediterranean Vegetables Recipe
This recipe involves a bit of faffing about with the spices in the marinade, and I am sure you could use ground spices instead of the whole ones at the start, but it does produce a delicious marinade that is low calorie but full of flavour. We try to stick to 400-500 calories per serve, and this recipe is roughly 450-500 depending on the size of your chicken and how much you serve per plate. You can also use this over a whole chicken too, without needing to adjust the marinade quantities – just cook it for 1 hour and 15 minutes or until the juices run clear.
I love having food full of spices because it means a little food goes a long way. Sometimes we make food that’s so bland we end up eating a lot of it just to try and find satisfaction. We had half a chicken breast each plus the vegetables and were stuffed.
For the marinade
- 6 green cardamom pods, cracked open, seeds removed, shell discarded
- 2 tablespoons cumin seeds
- 2 tablespoons coriander seeds
- 4 whole cloves or 2 pinches ground cloves
- 1 teaspoon black peppercorns
- 1 teaspoon ground fenugreek (if you can’t find this just leave it out)
- 2 teaspoons ground turmeric
- 1 tablespoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon ground cinnamon
- 1 teaspoon flaked sea salt
- 4 garlic cloves, peeled and crushed
- 40g piece fresh root ginger, peeled and finely grated (about a big toe sized piece)
- 100g low-fat natural yoghurt
For the chicken and vegetables
- 1 double chicken breast (or 2 single breasts)
- 1 lime, halved
- 4 medium potatoes
- 2 large red capsicums (or 1 red and 1 yellow or orange if they are available)
- 2 large red onions
- 2 zucchini
- 1 tablespoon olive or avocado oil
- Salt and pepper
Combine the cardamom seeds, cumin, cloves (if whole), coriander and black pepper in a dry frypan. Toast over medium heat for 1-2 minutes or until fragrant. Tip into a mortar and pestle and grind it into a reasonably fine powder. Transfer to a large bowl and add the rest of the marinade ingredients. Stir well to combine into a paste and let sit for 15 minutes to develop the flavours.
Slash the thicker parts of the chicken so it cooks evenly. Rub the chicken breast all over the the paste, using your hands if possible. Cover the bowl with clingfilm and leave in the fridge for at least 4 hours if you can. You can leave the chicken marinading overnight if you want to.
Peel/deseed the vegetables as appropriate and cut them into chunks. Place in a roasting dish and toss in the olive oil and season to taste.
Place the chicken on a rack in a roasting dish/tray, squeeze over the juice from the lime and place both the chicken and lime halves in a preheated 200 degree celcius oven. Roast for 40-50 minutes, turning once. Put the vegetables in at the same time and they should both be ready after 40 minutes. Make sure you put the vegetables on the top shelf of the oven as they never cook if obscured by another roasting pan.
To serve, slice the chicken thickly and squeeze over the roasted lime.
If you’re only serving two people, just divide the rest up and pop into containers for lunch. I made my leftovers into a salad by adding baby spinach leaves and ate the whole thing cold.