social spark Aisling Beatha: Hairy Dieters Masala Marinated Chicken


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Friday, August 24, 2012

Hairy Dieters Masala Marinated Chicken

I told you, I LOVE these recipes.  When the Hairy Bikers announced they would be doing a tv show and book with diet recipes in it I KNEW they would be good and I was NOT disappointed.

Today we have the Masala Marinated Roast Chicken with Minted Yoghurt Sauce.  INCREDIBLE!

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You will need:

1.65kg whole chicken
1 lime, quartered
freshly ground black pepper


6 cardamom pods
2tbsp cumin seeds
2 tbsp coriander seeds
4 whole cloves
1tsp black peppercorns
1tsp ground fenugreek
2 tsp ground turmeric
1 tbsp paprika
1 - 2 tsp hot chilli powder
1/4 tsp ground cinnamon
1 tsp flaked sea salt
4 garlic, peeled and crushed
40g fresh root ginger, peeled and finely grated
100g low fat natural yoghurt

200g low fat natural yoghurt
1tsp ready made mint sauce

To make the marinade, split the cardamom pods and remove the seeds.

Put the cardamom seeds in a non stick frying pan and discard the husks. Add the cumin and coriander seeds, cloves and black peppercorns and place the pan over a medium heat. Cook for 1-2 minutes, stirring regularly until the spices are lightly toasted - you know they're ready when you can smell the spicy aroma.

Tip the spices into a pestle and mortar, or an electric spice grinder, and pound to a fine powder.

Transfer to a mixing bowl and stir in the fenugreek, turmeric, paprika, chilli powder, cinnamon and salt. Add the garlic, ginger and yoghurt, then mix well and leave to stand while you prepare the chicken.

Place the chicken on its breast on a sturdy chopping board and cut carefully either side of the backbone with good scissors or poultry shears.

Chuck out the backbone and cut off the foot joints and wing tips.

Strip all the skin off the bird apart from the ends of the wings.   I find it easier to do this starting at the breast side by cutting down the middle of the skin with the scissors, but do it however suits you.

Cut off and discard any obvious fat. Open out the chicken and place it on a board so that the breast side is facing upwards.

Press down heavily with the palms of your hands to break the breastbone and flatten the chicken as evenly as possible. This will help it cook more quickly. Slash the meat with a knife through the thickest parts of the legs and breasts. Place the chicken in a shallow non metallic dish - a lasagne dish is ideal - and tuck in the legs and wings.

Spoon over the marinade and really massage it into the chicken on both sides, ensuring that every bit of the bird is covered - get your hands in there and really go for it. I managed with a spoon, without "getting my hands in there" and it worked just fine, I didn't fancy the staining that comes with handling certain spices.

Cover the dish with cling film and put the chicken in the fridge to marinate for at least 4 hours, or ideally overnight.

Preheat the oven to 210c/190c fan/Gas 6 1/2. Take the chicken out of the dish and place it on a rack inside a large baking tray, breast side up. Squeeze over some juice from the lime and season with freshly ground black pepper.

Roast for 45-50 minutes until the chicken is lightly browned and cooked throughout, tossing the lime quarters onto the rack for the last 20 minutes to cook alongside the chicken. They'll be good for squeezing over the chicken later. The juices should run clear when the thickest part of the thighs is pierced with a skewer. Cover loosely with foil and leave to rest for 10 minutes before carving.

While the chicken is roasting, make the sauce. Spoon the yoghurt into a serving bowl and stir in the mint sauce until thoroughly combined. Transfer the chicken to a plate or wooden board and carve into slices, discarding any skin that remains. Serve with the sauce and enjoy.

Serving Size: Make 4 1/4 chicken portions, or will spread to 5 portions if served with larger sides

Our thoughts:
Gorgeous, amazing, delicious and the mint sauce really MADE the dish, especially for those of us who prefer less spicy foods.

I am really enjoying the recipes from the book, even if they don't all quite come out the way I expected, they are tasting delicious.

So far I have blogged about these recipes from the book:

You can check out the sites I link up to over in my sidebar. Before you go, why not check out my recipes index page, or my craft projects index page, I am sure you will find something there to interest you.


  1. I agree this has the WOW factor, we tried on Sunday and it was so yummy. As we both work we had the rest next day with salad for lunch.

  2. Anonymous12:53 am

    Hello Aisling,

    I currently have this recipe marinating in the fridge for cooking tomorrow!
    Came across your blog looking for reviews on how it tastes. Very excited now.
    Have enjoyed seeing and reading how your other attempts at the Hairy Bikers
    dieting recipies have went, it's a great book.

    Northern Ireland


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