Chicken Tikka Masala Burritos

Ingredients

• 3 tbsp Smoked paprika (Spice mix; divide the finished spice mix evenly between the marinade and sauce.)
• 2 tbsp Ground cumin (Spice mix.)
• 1 tbsp Garam masala (Spice mix.)
• 1 tbsp Ground coriander (Spice mix.)
• 1 tsp Turmeric (Spice mix.)
• 1 tsp Cayenne pepper (Spice mix.)
• 48 oz Chicken breast (Boneless, skinless; about 3 lb.)
• 240 g Plain yogurt (For the marinade.)
• 2 tbsp Garlic (Minced; for the marinade.)
• 2 tbsp Ginger paste (For the marinade.)
• 2 Lemon juice (Juice of 2 lemons; for the marinade.)
• 2 tbsp Salt (For the marinade; adjust other seasoning to taste.)
• 30 g Butter (For cooking the onions and sauce.)
• 2 Onions (Chopped; approximately 220 g edible portion.)
• 2 tbsp Garlic (Minced; for the masala sauce.)
• 2 tbsp Ginger paste (For the masala sauce.)
• 4 tbsp Tomato paste (For the masala sauce.)
• 14.5 oz Canned tomatoes (One can; crushed or whole tomatoes are suitable because the sauce is blended.)
• 150 ml Water (For the masala sauce.)
• Cilantro (One handful, chopped, including stems, for the sauce.)
• 200 g Low-fat Greek yogurt (For the blended masala sauce.)
• 15 g Butter (Added with the Greek yogurt to finish the sauce.)
• Cilantro (One handful, chopped, for finishing the sauce.)
• Salt (To taste in the finished sauce; no weight specified.)
• 200 g Basmati rice (Uncooked weight.)
• 350 g Chicken bone broth (Used to cook the rice; optional, and may be replaced with water.)
• 11 Burrito tortillas (Large flour tortillas, one per burrito; estimated 62 g each.)
• 600 g Low-fat Greek yogurt (For the herby yogurt dipping sauce.)
• 1 Lemon juice (Juice of 1 lemon, for the dipping sauce.)
• 80 ml Milk (For loosening the dipping sauce.)
• 15 g Honey (For the dipping sauce.)
• Chives and cilantro (Chopped, to taste, for the herby yogurt sauce.)

Steps

1. 1

   Combine the smoked paprika, cumin, garam masala, ground coriander, turmeric, and cayenne in a bowl. Divide the spice mixture roughly in half; reserve one half for the marinade and one half for the masala sauce.

2. 2

   Add the yogurt, minced garlic, ginger paste, lemon juice, salt, and half of the spice mixture to a large bowl. Stir until evenly combined.

3. 3

   Add the chicken breasts to the marinade and coat thoroughly. Cover and refrigerate for at least 2 hours so the seasoning penetrates the chicken.

4. 4

   Cook the basmati rice according to the package method, using the chicken bone broth instead of water if desired. Cook until tender, then set aside to cool slightly.

5. 5

   Heat a large skillet or saucepan over high heat and melt the 30 g butter. Add the chopped onions and cook until translucent and beginning to brown, stirring frequently so they color without burning.

6. 6

   Add the minced garlic and ginger paste to the browned onions. Sauté for 3–4 minutes, until fragrant and lightly golden.

7. 7

   Add the tomato paste and the reserved half of the spice mixture. Stir thoroughly and simmer for about 1 minute to toast the spices and cook the tomato paste.

8. 8

   Add the canned tomatoes, water, and a handful of chopped cilantro and cilantro stems. Stir, bring to a simmer, and cook for 10–15 minutes so the tomatoes soften and the sauce becomes flavorful.

9. 9

   Transfer the hot tomato mixture to a blender, working in batches if necessary and venting the lid safely. Blend until completely smooth.

10. 10

    Return the blended sauce to the pan. Add the 200 g low-fat Greek yogurt, 15 g butter, and the second handful of chopped cilantro. Stir over a low simmer until creamy and well combined; do not boil vigorously after adding the yogurt. Season with salt to taste.

11. 11

    Grill the marinated chicken over medium-high heat, or bake or broil it, for about 10 minutes until charred on the outside. Leave it slightly undercooked in the center because it will finish cooking in the sauce.

12. 12

    Dice the grilled chicken into small pieces and add it to the masala sauce. Cover the pan and simmer for 15–20 minutes, stirring occasionally, until the chicken is fully cooked and the sauce coats the pieces. Chicken should reach 165°F/74°C internally.

13. 13

    Combine the cooked basmati rice with the chicken tikka masala. Transfer the mixture to a bowl and refrigerate for about 20 minutes; cooling thickens the filling and makes the burritos easier to roll.

14. 14

    Place an equal portion of the cooled filling in each of 11 tortillas. Fold in the sides, roll each tortilla tightly into a burrito, and secure the seam underneath.

15. 15

    Freeze the wrapped burritos in a single layer until firm, then transfer them to an airtight freezer bag or container for storage.

16. 16

    For the herby yogurt sauce, stir together the low-fat Greek yogurt, lemon juice, milk, honey, and chopped chives and/or cilantro. Serve alongside the burritos for dipping.

17. 17

    To reheat a frozen burrito, wrap it in a paper towel and microwave for 2 minutes. Air-fry at 375°F/190°C for 6–8 minutes to crisp the tortilla, or finish by pan-frying until hot and crisp.

Notes

The listed yield and per-burrito nutrition are from the source: 11 burritos, approximately 480 calories, 40 g protein, 56 g carbohydrates, and 11 g fat per burrito. Bone broth is optional. Cool the filling before rolling. Store frozen in airtight packaging; reheat from frozen as directed.

Nutrition per serving

• main
• meal prep
• freezer-friendly
• high-protein
• burritos
• Indian-inspired
• gluten-containing
• grilled