Imported from the web

Chicken Tikka Masala Bowl with Garlic Courgette and Turmeric Rice

Name: Chicken Tikka Masala Bowl with Garlic Courgette and Turmeric Rice
Prep time: 10 min
Cook time: 25 min
Total time: 30 min
Yield: 3 servings
Cuisine: South Asian
Ingredients: 800 g Chicken thighs; 3 tbsp Tikka masala paste; 2 tbsp Greek yoghurt (For coating the chicken); 2 Garlic (Cloves, for the chicken; minced); 1 tsp Paprika; 2 tbsp Olive oil (For the chicken); 0.5 Red onion; 1 Garlic (Clove, for the courgette; minced); 2 Courgettes; 10 g Butter; 1 tbsp Olive oil (For frying the courgette); 5 tbsp Greek yoghurt (For the sauce); 1 Lemon (Juice); 1 Mint (Small handful); 1 tbsp Honey; 200 g Uncooked rice; 1 tsp Turmeric (For the rice); 1 Chicken stock cube (For the rice cooking water)

Recipe by @foodinfivemins Facebook

Imported by Prashasthi Nishshanka on SeeMeCook

A high-protein bowl of tikka-seasoned chicken served with garlic-fried courgette, turmeric rice, and a fresh lemon, mint, and Greek yoghurt sauce. Cook the chicken in an oven or air fryer; the post reports 716 calories per serving.

3 servings30 minSouth Asian

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Ingredients

800 g Chicken thighs
3 tbsp Tikka masala paste
2 tbsp Greek yoghurt (For coating the chicken)
2 Garlic (Cloves, for the chicken; minced)
1 tsp Paprika
2 tbsp Olive oil (For the chicken)
0.5 Red onion
1 Garlic (Clove, for the courgette; minced)
2 Courgettes
10 g Butter
1 tbsp Olive oil (For frying the courgette)
5 tbsp Greek yoghurt (For the sauce)
1 Lemon (Juice)
1 Mint (Small handful)
1 tbsp Honey
200 g Uncooked rice
1 tsp Turmeric (For the rice)
1 Chicken stock cube (For the rice cooking water)

Steps

1
Make the yoghurt sauce: combine the Greek yoghurt, lemon juice, chopped mint, and honey. Mix until combined, then set aside.
2
Coat the chicken thighs with the tikka masala paste, Greek yoghurt, minced garlic, paprika, and olive oil, ensuring the pieces are covered.
3
Transfer the coated chicken to a baking tray if using the oven, or place it in the air fryer basket.
4
Cook the chicken using either method: bake in a fan oven at 200°C for 20–25 minutes, turning halfway, until cooked through and golden; or air-fry at 200°C for 12–15 minutes, shaking halfway, until cooked through and golden.
5
Meanwhile, cook the rice according to the packet instructions. Add the turmeric and chicken stock cube to the cooking water.
6
While the chicken and rice cook, heat the butter and olive oil in a pan and add the red onion. Cook until caramelised.
7
Add the minced garlic and courgettes to the pan. Fry until the garlic is fragrant and the courgettes are softened.
8
Serve the chicken and garlic courgette over the turmeric rice, with the yoghurt sauce.

Notes

The post gives oven and air-fryer options for the chicken. Rice cooking time and the amount of cooking water are not specified; follow the rice packet instructions. The transcript says the dish comes together in under 30 minutes. Reported macros per serving: 716 calories, 56 g protein, 25 g fat, and 66 g carbohydrates.