Tandoori Chicken Rice Bowl

Ingredients

• 600 g Skinless chicken thighs
• 0.333 cup Low-fat Greek yogurt (For the chicken marinade)
• 1 tbsp Lemon juice (For the chicken marinade)
• 4 cloves Garlic (For the chicken marinade)
• 1 tbsp Ginger paste (For the chicken marinade)
• 1.5 tsp Garam masala (For the chicken marinade)
• 1.5 tsp Kashmiri chili powder (For the chicken marinade)
• 1 tsp Coriander powder (For the chicken marinade)
• 1 tsp Ground cumin (For the chicken marinade)
• 1 tsp Salt (For the chicken marinade)
• 0.5 tsp Turmeric (For the chicken marinade)
• 1 cup Basmati rice (Wash before cooking)
• 1 tbsp Light butter (For cooking the rice)
• 1 Yellow onion (Finely diced)
• 2 cloves Garlic (For the rice, minced)
• 1 tbsp Ginger paste (For the rice)
• 0.5 tsp Turmeric (For the rice)
• 1 tsp Salt (For the rice)
• 1 tsp Cumin seeds (For the rice)
• 1.5 cup Chicken stock (For cooking the rice)
• 250 g Cherry tomatoes (Halved)
• 1 Cucumber (Thinly sliced)
• 0.5 Red onion (Very thinly sliced)
• 0.5 tsp Garam masala (For the salad)
• 0.5 tsp Salt (For the salad)
• 3 tbsp Coriander leaves (Chopped, for the salad)
• 3 tbsp Mint leaves (Chopped, for the salad)
• 1 tbsp Lemon juice (For the salad)
• 0.333 cup Cashews (Toast in a dry pan for 5 minutes)
• 0.667 cup Low-fat Greek yogurt (For the mint sauce)
• 0.5 cup Mint leaves (Packed, for the mint sauce)
• 0.333 cup Coriander leaves (For the mint sauce)
• 1 Green chili (For the mint sauce)
• 1 tbsp Lemon juice (For the mint sauce)
• 0.5 tsp Salt (For the mint sauce)
• Water (A few tablespoons, for blending the mint sauce)

Steps

1. 1

   Mix the yogurt, lemon juice, garlic, ginger paste, garam masala, Kashmiri chili powder, coriander powder, ground cumin, salt, and turmeric for the chicken marinade.

2. 2

   Add the chicken thighs and coat them thoroughly in the marinade. Marinate for at least 2 hours.

3. 3

   Rinse the basmati rice until the water runs mostly clear.

4. 4

   Melt the light butter in a saucepan over medium heat. Add the diced onion and sauté for 5–6 minutes, until softened.

5. 5

   Add the minced garlic, ginger paste, turmeric, salt, and cumin seeds. Cook for 1 minute.

6. 6

   Stir in the rinsed rice and toast it for 1 minute.

7. 7

   Add the chicken stock and bring the mixture to a boil.

8. 8

   Reduce the heat to low, cover the saucepan, and simmer for 12–15 minutes, until the rice is cooked. Ensure it does not burn.

9. 9

   Leave the rice covered to rest for 10 minutes, then fluff it.

10. 10

    Add the mint leaves, coriander leaves, green chili, lemon juice, salt, and a few tablespoons of water to a blender. Blend until smooth.

11. 11

    Stir the blended herb mixture through the Greek yogurt. Refrigerate the mint yogurt sauce until serving.

12. 12

    Combine the halved cherry tomatoes, sliced cucumber, sliced red onion, coriander leaves, mint leaves, garam masala, salt, and lemon juice to make the salad.

13. 13

    Toast the cashews in a dry pan for 5 minutes.

14. 14

    Preheat the air fryer to 200°C for 10 minutes.

15. 15

    Arrange the marinated chicken thighs in a single layer in the air fryer. Cook for 7–8 minutes.

16. 16

    Flip the chicken and cook for another 5–6 minutes, or until cooked through and the internal temperature reaches 74°C.

17. 17

    Rest the cooked chicken before slicing.

18. 18

    Serve the rice topped with sliced tandoori chicken, salad, toasted cashews, and mint yogurt sauce.

Notes

The source specifies at least 2 hours of marinating and an internal chicken temperature of 74°C. The stated macros are approximately 548 kcal, 42 g protein, 59 g carbohydrates, and 16 g fat per serving.

Nutrition per serving

• main
• high-protein
• Indian-inspired
• air-fried
• meal-prep
• balanced meal
• gluten-free
• family dinner