Tandoori Chicken Thighs – Syn Free

I LOVE Indian food, but when you’re on a diet it’s can be pretty self-destructive to head to your local takeaway or restaurant. Curries can be high in fat and to get a really good one can be pretty time consuming if you’re making them from scratch, and the jars come with syns attached! Also there’s a massive temptation when you have all that lovely sauce to mop it up with a nan bread, more syns! A great way to get that Indian flavour without tempting yourself into consuming extra syns is to make your own chicken tikka or tandoori, which is really quick if you’re using a ready-made spice mix.

This recipe is a great one to prepare in the morning (or the night before) and let the chicken absorb all the lovely flavours, then just pop into the oven at night and have a delicious syn free meal on Slimming World Extra Easy in under 45 mins. Great served with rice or a baked potato and salad.

When the spring/summer actually arrives (if ever – has there actually been a white Easter before?!) you could even cook or finish these on the barbecue.

Ingredients:

Chicken thighs – 2 per person (skinned with any visible fat removed)

Lemon juice – 2 tablespoons

Tandoori seasoning – 2-3 tablespoons

Equipment: Baking dish, tin foil, wire rack/trivet

Method:

Coat the chicken in the lemon juice and then season with the tandoori mix, coating well.
Cover and put in the fridge until an hour before needed. Turn in marinade occasionally if you want.
Cover with tin foil and place in a preheated oven (200°C/Fan 180°/Gas 6) for 30 minutes.
Remove from oven, take out the chicken and pour the juices into a mug.
Place the wire rack in the baking dish, put the chicken on top and pour the juices back over the chicken.
Put in the oven, uncovered, for another 15-20 minutes until chicken is cooked through.