Pan-Seared Chicken Tikka

Tender chicken breast seared with aromatic warm spices, served alongside a fiber-packed chickpea, broccoli, and cauliflower pilaf.

• Prep: 15 min
• Cook: 15 min
• Total: 30 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Easy
• Cost: $4.05/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Fat
• Low-Sugar
• High-Protein
• High-Fiber
• Low-Saturated-Fat
• Low-Calorie

Tags

• sauté
• quick
• healthy
• spicy

Ingredients

• 2 pound chicken breast (boneless, skinless, cut into bite-sized pieces)
• 2 can chickpeas (drained and rinsed, 15 oz cans)
• 1 package cauliflower rice (16 oz frozen package)
• 1 head broccoli (chopped into small florets)
• 1 can tomato sauce (15 oz can)
• 1 tablespoon olive oil (extra virgin)
• 1 tablespoon garam masala
• 1 tablespoon ground cumin
• 1 teaspoon ground turmeric
• 1 tablespoon fresh ginger (minced)
• 4 clove garlic (minced)
• 1.5 teaspoon salt
• 0.5 cup fresh cilantro (chopped)
• 1 lemon (cut into wedges)

Instructions

1. Season chicken breast pieces with garam masala, ground cumin, ground turmeric, and 1 teaspoon of salt in a bowl.
2. Heat olive oil in a deep skillet over high heat. Add seasoned chicken and sear for 5 to 6 minutes until lightly browned on all sides.
3. Add minced garlic and fresh ginger, stirring continuously for 1 minute until fragrant.
4. Stir in tomato sauce, chickpeas, broccoli florets, and frozen cauliflower rice with remaining 1/2 teaspoon salt. Cover and simmer over medium heat for 6 to 7 minutes until broccoli is tender.
5. Garnish with fresh cilantro and serve hot with lemon wedges on the side.

Notes

For extra brightness, squeeze fresh lemon over the dish right before eating.

Nutrition (per serving)

• Calories: 418
• Protein: 45.2 g
• Carbohydrates: 39.6 g
• Fat: 8.9 g
• Fiber: 9.9 g
• Sodium: 1570 mg
• Saturated Fat: 1 g
• Sugar: 9.9 g
• Cholesterol: 107 mg