Chicken tikka meal-prep bowl with cumin cauliflower rice and raita
20 min · 54 g protein · 393 cals / serving
Chunks of chicken coated in tikka paste and yogurt and seared until charred at the edges, over turmeric-and-cumin cauliflower rice with wilted spinach. A cool cucumber-mint raita and a sharp tomato and red onion salad go on top. The curry-house plate as four lunches.
Ingredients
- 1 1/2 lb chicken breast, cut in 2.5 cm (1-inch) chunks
- 1 1/2 cups nonfat Greek yogurt, divided
- 1 tsp garam masala
- 1 tsp salt, divided
- 2 tsp canola oil
- 2 (12 oz) bags cauliflower rice, frozen
- 1 1/2 tsp ground cumin, divided
- 1/2 tsp turmeric
- 5 cups baby spinach
Raita
- 1 small cucumber, coarsely grated and squeezed
- 2 tbsp fresh mint, chopped
Kachumber
- 1 1/4 cups grape tomatoes, halved
- 1/2 small red onion, thinly sliced
- 2 tbsp lemon juice
Steps
- Toss the chicken with the tikka paste, 1/4 cup of the yogurt, the garam masala and 1/2 teaspoon of the salt.
- Heat the oil in a large nonstick skillet over medium-high heat. Spread the chicken out in one layer and cook 7–8 minutes, turning every couple of minutes, until charred at the edges and 165°F inside. Tip into a bowl.
- While the chicken cooks, microwave the cauliflower rice for 5–6 minutes and squeeze out the water. When the chicken is out, add the cauliflower rice to the same pan with 1 teaspoon of the cumin, the turmeric and a pinch of salt, fry 1 minute, then stir in the spinach until it wilts. Divide among four containers and top with the chicken.
- Raita: stir the cucumber and mint into the rest of the yogurt with the last 1/2 teaspoon of cumin and a pinch of salt.
- Kachumber: toss the halved tomatoes, red onion and lemon juice with a pinch of salt. Pack the raita and kachumber in separate pots and add them cold after reheating. The bowls keep 3 days.
Good to know
Which curry paste?
A jar of tikka paste is the shortcut every quick version uses, and it brings the ginger, garlic and chilli. A tablespoon of tikka masala spice blend with a tablespoon of oil and a grated garlic clove does the same job.
Why grate and squeeze the cucumber?
Grated cucumber gives raita its texture, and squeezing it in your hands first stops the raita turning watery in the fridge over the next days.
Alternative
Per
- Calories
- 71
- Protein
- (56%)
- 10 g
- Fat
- (27%)
- 2 g
- Carbohydrates
- (17%)
- 3 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 173 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1574 kcal goes into the pot and 2443 g of ingredients comes out as about 2220 g of food: 71 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.