Chicken Tikka Masala Bowls

Succulent chicken and chickpeas simmered in a rich, spicy, and creamy tomato-based sauce, served alongside fluffy brown rice for a hearty and flavorful bowl.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 4
• Cuisine: Indian
• Difficulty: Easy
• Cost: $3.58/serving

Dietary

• Gluten-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

• quick
• savory
• spicy
• comfort food
• stir-fry
• healthy

Ingredients

• 1 pound chicken breast (cut into 1-inch cubes)
• 1 tablespoon olive oil
• 1 yellow onion (finely diced)
• 2 clove garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1 tablespoon garam masala
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon turmeric
• 0.5 teaspoon cayenne pepper (adjust to taste)
• 1 can crushed tomatoes
• 1 can chickpeas (rinsed and drained)
• 0.5 cup plain Greek yogurt
• 0.25 cup fresh cilantro (chopped)
• 2 cup brown rice (cooked)
• 0.75 teaspoon salt (to taste)
• 0.25 teaspoon black pepper (to taste)

Instructions

1. Season the chicken breast cubes with salt and black pepper.
2. Heat olive oil in a large skillet or pot over medium-high heat. Add the chicken and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. Add the diced yellow onion to the skillet and sauté for 3-4 minutes until softened.
4. Stir in the minced garlic and grated fresh ginger and cook for 1 minute until fragrant.
5. Add the garam masala, cumin, smoked paprika, turmeric, and cayenne pepper to the skillet. Cook for 1 minute, stirring constantly, until aromatic.
6. Pour in the crushed tomatoes and add the rinsed and drained chickpeas. Bring the mixture to a simmer, then return the cooked chicken to the pot. Reduce heat to medium-low, cover, and simmer for 10-12 minutes, allowing the flavors to meld.
7. Remove from heat and stir in the plain Greek yogurt. Taste and adjust seasoning as needed.
8. Serve the Chicken Tikka Masala over cooked brown rice, garnished with fresh cilantro.

Nutrition (per serving)

• Calories: 530
• Protein: 42.1 g
• Carbohydrates: 64.9 g
• Fat: 11.2 g
• Fiber: 11.4 g
• Sodium: 720 mg
• Saturated Fat: 2.9 g
• Sugar: 9.1 g
• Cholesterol: 80 mg