This high protein, low-calorie chicken tikka masala meal prep is a quick and easy recipe that is packed full of flavour. It’s a must-try for anyone looking to mix up there meal prep recipes. Its only takes 25minutes to prep and cook which makes its ideal for cooking a quick meal prep for the week.
Nutritional Information
521 calories
P - 52 g
C - 55g
F - 8 g
Ingredients
1000g Chicken breast
300g Basmati Rice
Yellow Rice
15g light butter
1Tsp garlic powder
1 tsp turmeric
Marinade
2 tsp Cumin
2 tsp Coriander Powder
2 tsp Garam Masala
2 tsp Paprika
2 tsp Kashmiri Chili powder (1/2 tsp chilli powder)
1 Tbsp pre-minced ginger and garlic
50g Yogurt
15 ml lemon juice
Sauce
2 tsp Cumin
2 tsp Coriander Powder
2 tsp Garam Masala
2 tsp Paprika
1 tsp Kashmiri Chili powder (1/4 tsp chilli powder)
1 Tbsp pre-mined ginger and garlic
50ml light cream
20g light cream cheese
Salt to taste
Directions
Prepare the Chicken:
Cut the chicken breast into 2 x 2 cm cubes.
Slightly flatten each chicken breast, cutting into long strips and then into cubes.
Marinade:
In a large bowl, combine low-fat yogurt, garam masala, cumin, paprika, coriander powder, Kashmiri chili powder (or standard chili powder), salt, and pepper.
Add minced garlic, minced ginger, and lemon juice to the marinade.
Stir to combine, then add the chicken cubes.
Allow the chicken to marinate for at least 10 minutes, or for best results, marinate for up to 24 hours in the refrigerator.
Cook Yellow Rice:
Rinse the basmati rice three times to remove excess starch.
Place the rice in a rice cooker or a pot on the stove.
Add turmeric and garlic powder, and stir to combine.
Cook the rice according to the instructions on the rice packet.
Cook the Chicken:
Heat a large pan over medium-high heat and lightly oil it.
Cook the marinated chicken in two batches to prevent overcrowding.
Aim to develop some color on the outside of the chicken and cook it to about 75% through.
Repeat with the other half of the chicken and set aside.
Prepare the Sauce:
In a separate pan, add tomato passata, cumin, garam masala, paprika, coriander powder, Kashmiri chili powder (or standard chili powder), minced ginger, and minced garlic.
Stir to combine.
Add light cream and light cream cheese to add creaminess to the sauce.
Simmer for 2-3 minutes until the sauce thickens.
Return the cooked chicken to the pan and cook for an additional 3-5 minutes or until the chicken is fully cooked and the sauce is well-incorporated.
Taste and adjust salt according to your preference.
Prepare the Rice:
Before serving, add light butter to the cooked yellow rice and stir to combine.
Assemble the Meal Prep Containers:
Evenly divide the cooked yellow rice among 5 meal prep containers.
Top each container with the chicken tikka masala.
Optionally, finish with a drizzle of yogurt for added flavor.
Enjoy:
This chicken tikka masala is perfect for meal prep and its flavors develop even more after a day or two. Enjoy your delicious meal!
Now you have a tasty Chicken Tikka Masala meal prep recipe to enjoy throughout the week!
