Bombay chicken + spiced veg traybake

This is a new version of a family favourite chicken traybake called ‘mucky tea’ (named by the boys as it involves eating the chicken with your fingers which is rather messy!).

The dish involves using good quality tikka paste, zero fat Greek yogurt  chicken thighs and drumsticks and gorgeous in-season Jersey royal potatoes (any new potatoes will do) and it gives a mild but tasty spicing.

It is so Moreish you’ll wish you’d have made more and it’s an easy, little prep, cheap family dinner too. I served it with a nice crisp salad, a quick fat free yogurt raita (mint sauce mixed with zero fat Greek yogurt) and some mango chutney.

To make it even healthier, you could use chicken breasts (reducing the cooking time) or remove the skins before or after roasting, but if like me you love crispy chicken skin, the odd one or two every now and again won’t hurt and it adds great flavour to the veg and pan juices. Enjoy, Mrs H x

Serves 4, 13 smartpoints using 2 skin-on and bone-in thighs, 8 smartpoints using 2 skinless bone-in thighs and 4 #smartpoints using chicken or salmon fillets


8 medium chicken thighs (3 extra if you have hungry boys!), slashed and trimmed of excess fat & skin or skin removed

Third of a jar of Tikka masala paste (I used Pataks)

Thumb size piece of ginger, peeled and grated

3 garlic cloves, peeled and crushed

250g Zero fat Greek yogurt

1 onion, peeled and cut into wedges

1 red pepper, cut into chunks

1/2 cauliflower, cut into florets

500g new potatoes

1 tsp turmeric

1 tsp cumin

1 lemon

Half bunch coriander, separated into chopped leaves and chopped stems


In a large bowl mix the paste, yogurt, garlic and ginger. Add the chicken and marinate at least for 10 minutes.

Heat the oven to 200oC fan.

In a large roasting tray add the new potatoes, onion wedges, cauli, red pepper chunks and coriander stems. Sprinkle over some turmeric, cumin, salt and freshly ground pepper.

Place the marinated chicken on top of the veg and roast for 50-60 mins. The chicken should be crispy, cooked through and lots of lovely juices in the bottom of the tin.

Remove from oven, and let it rest for a few minutes. Squeeze over some lemon juice and sprinkle the coriander. Serve with crispy salad and chutneys.


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