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Yoghurt Chicken Tray Bake

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Prep Time 35 minutes
Cook Time 50 minutes
Total Time 1 hour 25 minutes
Servings: 3
Course: Main Course
Calories: 680
Ingredients Equipment Method Notes

Ingredients
  

  • 600 g chicken drumsticks 6 pieces
  • 600-800 g potatoes cut into larger pieces count ca. 200-300g per serving
  • 1/2 cup plain yogurt
  • Juice of 1/2 a lime or lemon
  • 1 tbsp olive oil
  • 2 tsp salt
  • 1 tbsp Garam Masala OR spices of choice

Equipment

  • 1 ceramic or glass baking tray

Method
 

  1. Clean your drumsticks and pat them dry.
  2. Mix the yogurt, oil, lime juice and spices in a bowl. Toss the chicken into the mixture and coat everything well. Cover and refrigerate for a minimum of 30 minutes (ideally 1-2 hours).
  3. In the meantime, wash and cut your potatoes, then mix them with a minimal drizzle of oil and salt in a bowl (a little really goes a long way here, as they will soak up the juices from the chicken).
  4. Preheat the oven to 200°C.
  5. In a large baking dish (again – no need to use oil), first lay out the potatoes and cover them with the drumsticks.
  6. Roast for 45-50 mins or until golden. Flip the chicken at halftime. You can also use the grill for extra 5 minutes, if you want a nice golden brown colour and crispier skin.
  7. Let it sit for at least 5 minutes before serving. Like this, the chicken will reabsorb the juices and stay extra tender.
  8. I recommend serving with a side salad and tahini sauce (mix tahini, lemon juice and some water).

Notes

Nutrition facts:
Per serving (2 drumsticks): 590 kcal | Protein 39 g | Carbs 43 g | Fat 28 g | Fibre 5 g
If you don’t fancy Garam Masala, you can use literally any spice you want – paprika, turmeric, chilli, oregano, coriander, cardamom, cinnamon – all work very well in combination with the tanginess of the lemon juice.
For athletes:
This is a balanced performance meal, great for normal training days. Go easy on the oil here – the skin on the chicken is already packed with fat and will grease the potatoes. You don’t need to add more and upset your stomach.