The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Easy Free-range Tandoori-Style Chicken
Who said midweek dinners have to be boring? Here, you'll coat juicy free-range British chicken breast in a warm and tangy dressing, made with sri lankan spices and yoghurt, then roast until charred. Serve over fragrant curried rice, with a refreshing tomato and cucumber salad on the side.
Prep in 10
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 1 handful of fresh coriander
- 160g baby spinach
- 2 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 1 cucumber
- 200g baby tomatoes
- 8 tsp curry powder (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
- 1 tbsp red wine vinegar
- 250ml natural kefir (use half) (Milk) (Pasteurised Cow’s Milk fermented with 18 different cultures, including stains from the Lactobacillus and Bifidobacteria Families.)
- 4 British Free Range chicken breasts
- 4 tbsp Sri Lankan spice blend (Coriander, Fenugreek, Cumin, Fennel, Cayenne Pepper, Cinnamon, Cardamom, Curry Leaves, Clove)
- 1 onion
- 200g brown rice (100% Brown Rice)
Nutritional Information
Calories: 525
Protein: 51g
Carbs: 55g
Fat: 12g
Easy Free-range Tandoori-Style Chicken
Who said midweek dinners have to be boring? Here, you'll coat juicy free-range British chicken breast in a warm and tangy dressing, made with sri lankan spices and yoghurt, then roast until charred. Serve over fragrant curried rice, with a refreshing tomato and cucumber salad on the side.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a sieve, a small bowl & a large bowl
Cook the rice
- Add the rice and half the curry powder to the saucepan and boil for 25-30 mins
- Rinse the spinach, add to the pan in the final minute of cooking, then drain together
Make the pickled onion & kefir dressing
- Meanwhile, thinly slice the onion
- In the large bowl, mix the onion with the vinegar. Season with salt and pepper and leave to pickle
- In the small bowl, mix together the tikka paste and half-pack of kefir. Season generously with salt and pepper
Roast the chicken
- Lay the chicken flat onto the baking tray, drizzle over 1/2 tbsp oil and sprinkle the remaining curry powder and the Sri Lankan spice blend onto each side
- Coat the chicken in half kefir dressing, then roast for 21 mins, until cooked through
Salad time
- Halve the tomatoes
- Halve the cucumber lengthways then cut into 1/2cm half-moons. Finely chop the coriander
- Add all to the onion bowl with 1 tsp oil and toss to combine. Season generously with salt and pepper
Plate up
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
- Serve the chicken into bowls, with the and rice and salad alongside. Spoon over the remaining kefir dressing
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