Healthy dinner

Description

Tandoori is an Indian spice blend containing cumin, coriander, black pepper, cinnamon, ginger, bay leaf, chili pepper, black cardamom, mace, nutmeg, fenugreek seeds, cloves, onion, garlic, mustard, and salt. Food seasoned with these spices turns out very aromatic and delicious. Chicken meat quickly marinates in yogurt and becomes tender.

Instructions

1. 1

   Step 1

   Wash the chicken breast under running water and pat dry with paper towels. Remove the skin, if any, and cut into medium pieces.

2. 2

   Step 2

   Mix the yogurt with half of the spices. Rub this mixture into the sliced chicken breast and refrigerate for at least 15 minutes, or preferably marinate it earlier—for example, in the morning, if you plan to cook in the evening.

3. 3

   Step 3

   Finely dice the onion. Add the remaining spices to the onion in the frying pan and sauté for 5 minutes in a small amount of vegetable oil. Add a little water.

4. 4

   Step 4

   Then add the bell pepper, cut into 4 pieces. Follow with the tomato sauce. Let the sauce simmer for 5–10 minutes. Add coriander at the end of cooking.

5. 5

   Step 5

   In a heavy cast-iron skillet or grill pan, sear the chicken until golden brown.

6. 6

   Step 6

   Boil the rice in salted water. Thaw the peas and pour boiling water over them.

7. 7

   Step 7

   Arrange the rice and chicken pieces on a plate and generously pour the sauce over everything.