Preparation Time: 15 minutes
Cooking Time: 10 minutes
Serves: 4 People
Ingredients
1½ cups basmati rice
750g chicken tenderloins
200g low-fat natural yogurt
2 tsp minced garlic
1 tbsp tandoori mix
2 cherry tomatoes, finely chopped
1 lebanese cucumber, finely chopped
1 small red onion, finely chopped
2 tbsp lemon juice
Instructions
Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Meanwhile, cut each tenderloin into pieces, and thread on the skewers. Stir together the yogurt, garlic and tandoori mix until well combined then spoon or brush the mixture over the chicken. Preheat a grill or barbecue grill plate to moderately hot, and cook the skewers for 10 minutes, turning once halfway through. Combine the rice, tomato, cucumber, onion and lemon juice, and serve with the skewers.
Hint: Add a side salad for vitamins and serve with a Bakers Delight Cape Seed Roll to increase carbohydrate content.
Nutritional Information
Calories: 525
Carbohydrate: 66g
Protein: 52g
Fat: 5g
Australian Institute of Sport
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