Protein Swap | Fried Tandoori Chicken
with Cauliflower, Buttery Bulgur & Raita
Cooking time
25 minutes
Servings
2/4
Calories
630 /serving
Ask not what tandoori paste can do for chicken but what the Air Fryer can do for tandoori paste: the deliciousness is totally sealed in on this juicy platter. Complete it with minty roasted cauliflower and wholesome bulgur over a creamy raita spread.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 1 Head of cauliflower
- 14g Mint
- 1 Lemon
- 10ml Tandoori paste
- 80g Bulgur
- 60g Tzatziki or raita
Contains: Milk • Wheat
You will need:
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Air fryer
Total Fat
28 g
Saturated Fat
11 g
Sodium
620 mg
Total Carb
54 g
Sugars
10 g
Protein
47 g
Fibre
15 g
Preparation
Roast the cauliflower
- Preheat the oven to 450°F. Preheat the air fryer to 400°F. Lightly oil the basket.
- Remove the core of the cauliflower; cut the head into large florets.
- Pick the mint leaves off the stems; roughly chop the leaves.
- On a lined sheet pan, toss the cauliflower (halve if large) with a drizzle of oil and S&P.
- Roast, stirring halfway, 18 to 20 min., until lightly browned and tender.
- Sprinkle with ½ the mint; toss well.
Cook the bulgur
- Meanwhile, quarter the lemon.
- In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed.
- Add the juice of 1 lemon wedge and 2 tbsp butter (double both for 4 portions). Fluff the bulgur.
Fry the chicken
- Meanwhile, pat the chicken* dry; season with S&P.
- In a medium bowl, toss with the tandoori paste, a drizzle of oil and the juice of 1 remaining lemon wedge (double for 4 portions).
- Place in the air fryer and fry, 13 to 15 min., until browned and cooked through.
Plate your dish
- Divide the raita between your plates and spread out in a circular motion.
- Top with the bulgur, cauliflower and chicken (slice beforehand if desired).
- Garnish with the remaining mint and lemon wedges. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
