Epic Chicken Tikka with Basmati Rice
DinnerThis chicken tikka is not the quickest recipe, but if you like authentic Indian flavours it's right up there. This is a high-protein and relatively high-calorie meal due to the cream, olive oil and Greek yoghurt.
Calories643kcal
Carbs33.9g
Protein63g
Fats28.3g
For Exercise DayPerformance Benefits
With rice, you get a good combination of carbs, fats and protein, which makes it a good recovery meal after a tough training session or workout.
Health Benefits
The herbs and spices in this dish contain natural anti-inflammatory properties that have been linked to the prevention of many age-related diseases.
Expert Tips
Check out our naan bread recipe to serve with this dish.
Equipment
- Non-stick pot
- Medium-sized saucepan
Ingredients
- 3 tbsp Extra virgin olive oil
- 1 Onion (peeled and chopped)
- 2 clove Garlic (peeled and crushed)
- 1 thumb-sized piece Ginger (fresh, peeled and grated or finely chopped)
- 4 Chicken breast (chopped)
- ½ tsp Cumin
- ¼ tbsp Paprika
- ¼ tbsp Turmeric (ground)
- ¼ tbsp Garam masala
- ¼ tsp Coriander (ground)
- 1 tbsp Chicken tikka paste (if not using the 5 spices above)
- 2 Red bell pepper (deseeded and chopped small)
- 1 tbsp Mango chutney
- 1 Tin of tomatoes
- 8 tbsp Cream (150ml)
- 2 tbsp Greek yoghurt
- 100 g Basmati rice
Instructions
- Heat the oil in a large non-stick pot on medium heat. Add the onion, garlic and ginger and cook for 2-3 minutes.
- Once the onions start to turn brown, add the chicken.
- Cook the chicken for 4-5 minutes then add in the tikka spices (cumin, coriander and the chicken tikka paste).
- Next, add the peppers, mix and cook for 2-3 minutes.
- Add the mango chutney and stir well.
- Pour in the chopped tomatoes and stir well, then allow to simmer gently for about 15 minutes.
- Meanwhile, get the rice going. Bring 300ml of water to a boil in a medium-sized saucepan, add the rice, stir, and reduce to a simmer. Cook the rice until the water is almost gone and the rice is soft. but not mushy, about 10 to 12 minutes. Leave to rest while you finish the curry.
- By now the tikka sauce should be starting to reduce down. Stir in the cream, followed by the yoghurt. Serve piping hot in bowls, spooned over the rice.
Notes
1 portion of "Epic Chicken Tikka with Basmati Rice" to 673g.
Nutrition
Serving: 1servingCalories: 643kcalCarbohydrates: 33.9gProtein: 63gFat: 28.3gSaturated Fat: 10.4gPolyunsaturated Fat: 2.4gMonounsaturated Fat: 13.7gTrans Fat: 0.39gCholesterol: 192mgSodium: 303mgPotassium: 1630mgFiber: 6gSugar: 20.9gVitamin A: 487ugVitamin C: 156mgCalcium: 162mgIron: 2.4mg
Tried this recipe?Let us know how it was!
