Tikka Masala Chicken & Rice Bowls

Name: Tikka Masala Chicken & Rice Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1.5 pound chicken breast (boneless, skinless, cut into 1-inch cubes); 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1 tablespoon canola oil; 0.25 cup yellow onion (finely diced); 1 teaspoon garlic powder; 1 teaspoon ginger powder; 1 teaspoon garam masala; 0.5 teaspoon turmeric; 0.5 teaspoon chili powder (mild); 0.75 cup chicken broth (low sodium); 0.5 cup plain Greek yogurt (full fat recommended); 2 cup basmati rice (uncooked); 1 cup frozen green peas; 2 tablespoon fresh cilantro (chopped)

Cubed chicken breast simmered in a mildly spiced, creamy tomato-free tikka masala sauce, served over fluffy basmati rice with a side of quick-steamed green peas.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 4
Cuisine: Indian
Difficulty: Easy
Cost: $2.67/serving

Dietary

High-Protein
Low-Sugar
Low-Fat
Low-Saturated-Fat

Ingredients

1.5 pound chicken breast (boneless, skinless, cut into 1-inch cubes)
0.5 teaspoon salt
0.25 teaspoon black pepper
1 tablespoon canola oil
0.25 cup yellow onion (finely diced)
1 teaspoon garlic powder
1 teaspoon ginger powder
1 teaspoon garam masala
0.5 teaspoon turmeric
0.5 teaspoon chili powder (mild)
0.75 cup chicken broth (low sodium)
0.5 cup plain Greek yogurt (full fat recommended)
2 cup basmati rice (uncooked)
1 cup frozen green peas
2 tablespoon fresh cilantro (chopped)

Instructions

Cook basmati rice according to package directions while you prepare the chicken.
Season cubed chicken breast with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Heat canola oil in a large skillet over medium-high heat. Add chicken and cook for 5-7 minutes, until browned on all sides and mostly cooked through. Remove chicken from skillet and set aside.
Add finely diced yellow onion to the skillet and cook for 2-3 minutes until softened. Stir in garlic powder, ginger powder, garam masala, turmeric, and chili powder. Cook for 1 minute until fragrant.
Whisk in low sodium chicken broth and bring to a simmer. Reduce heat to low, then gradually stir in plain Greek yogurt until well combined and smooth. Return chicken to the skillet.
Simmer for 5-7 minutes, stirring occasionally, until chicken is fully cooked and sauce has thickened slightly. Season with remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Microwave or steam the frozen green peas for 1-2 minutes until heated through. Serve the tikka masala chicken over cooked basmati rice, with a side of green peas and garnished with fresh cilantro, if desired.

Notes

This dish reheats well, making it great for packing lunches. For extra creaminess, stir in a tablespoon of butter at the end of cooking.

Nutrition (per serving)

Calories: 613
Protein: 51.3 g
Carbohydrates: 79.4 g
Fat: 8.4 g
Fiber: 2.5 g
Sodium: 575 mg
Saturated Fat: 1.6 g
Sugar: 3.9 g
Cholesterol: 123 mg