High-Protein Meal-Prep Butter Chicken

Ingredients

• 600 g Chicken breast (Raw, cut into pieces)
• Paprika (For seasoning)
• Turmeric (For seasoning and sauce)
• Garam masala (For seasoning)
• 200 g Low-fat Greek yogurt (For the chicken marinade; additional yogurt may be used optionally for topping)
• 200 g Rice (Uncooked and washed; yields roughly 630 g cooked rice)
• Onion (Chopped)
• Garlic paste
• Tomato purée or tomato sauce (Either purée or sauce)
• 60 g Low-fat cream cheese
• Coriander (Add to the finished chicken and optionally use as a topping)
• Low-fat Greek yogurt (Optional, for topping)

Steps

1. 1

   Cut the 600 g raw chicken breast into pieces.

2. 2

   Season the chicken with paprika, turmeric, and garam masala.

3. 3

   Add 200 g low-fat Greek yogurt to the chicken and mix thoroughly so the pieces are coated.

4. 4

   Cook the chicken for 15–20 minutes over high heat, or cook it in an oven or air fryer for 20 minutes at 200°C. The source does not specify a final internal temperature; ensure the chicken is fully cooked before using it.

5. 5

   While the chicken cooks, boil the 200 g washed, uncooked rice. This should produce roughly 630 g of cooked rice.

6. 6

   Place a pan over medium heat and add the chopped onion, garlic paste, tomato purée or sauce, turmeric, and 60 g low-fat cream cheese.

7. 7

   Stir the sauce mixture until it is nice and creamy. The source also gives blending the mixture as an optional alternative.

8. 8

   Add the cooked chicken and coriander to the creamy sauce.

9. 9

   Portion the chicken mixture and roughly 125 g cooked rice into each of five containers. Optionally top each portion with yogurt and coriander.

Notes

The stated portion is approximately 320 calories, 35 g protein, 5 g fat, and 35 g carbohydrates per meal, although the quantities for onion, garlic paste, tomato purée/sauce, and spices are not provided. Refrigerate for up to 2 days or freeze for up to 3 months. The source does not specify the quantity of chicken mixture per container or a final chicken temperature.

Nutrition per serving

• main
• meal prep
• high-protein
• South Asian
• healthy
• make-ahead
• freezer-friendly
• gluten-free