Tandoori Chicken Freezer Prep

Ingredients

• 1 kg boneless skinless chicken thighs
• 1 cup nonfat Greek yogurt
• 1 tbsp extra-virgin olive oil (EVOO)
• 2 cloves garlic (Minced)
• 1 inch fresh ginger (Minced)
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• 1 tsp garam masala
• 1 tsp ground coriander (Coriander powder)
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 1 tsp salt

Steps

1. 1

   If using the room-temperature marinating option, plan to marinate the chicken for at least 10 minutes. Alternatively, place it in the refrigerator to marinate for up to 24 hours before cooking or freezing.

2. 2

   In a large bowl, combine the nonfat Greek yogurt, extra-virgin olive oil, minced garlic, minced ginger, cumin, cinnamon, garam masala, coriander, turmeric, smoked paprika, and salt. Stir until the spices are evenly distributed through the yogurt.

3. 3

   Add the boneless skinless chicken thighs to the marinade. Turn and toss the chicken until every piece is thoroughly coated.

4. 4

   Divide the marinated chicken into four portions, using your desired protein target to determine the portion sizes. Transfer each portion to a freezer-safe container or bag.

5. 5

   Seal, label, and freeze the portions. The source does not provide instructions for thawing or cooking the frozen chicken; cook it fully using a suitable method before serving.

Notes

The source describes this as freezer preparation and does not specify a cooking method, cooking time, thawing instructions, or safe internal temperature. Keep chicken refrigerated during the 10-minute-to-24-hour marinating window, and cook chicken to 165°F / 74°C internally before eating. The stated per-serving macros are 369 calories, 56 g protein, 14 g fat, and 5 g carbohydrates, though those figures may reflect the creator's chosen chicken cut and tracking method.

Nutrition per serving

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