Tandoori Chicken Skewer Bowl

Ingredients

• 200 g Chicken breast (Cut into pieces)
• 1 tsp Minced garlic
• 0.5 tsp Minced ginger
• 1 tbsp 0% Greek yogurt (For the chicken marinade)
• 1 tsp Tomato puree
• 0.25 lemon Lemon juice (Juice of one-quarter lemon)
• 1.5 tsp Paprika
• 1 tsp Ground cumin
• 1 tsp Garam masala
• 1 tsp Dried fenugreek leaves
• 0.5 tsp Ground coriander
• 0.5 tsp Turmeric
• Salt (To taste)
• Black pepper (To taste)
• Olive oil spray (For air frying)
• 50 g Cucumber (For the chopped salad)
• 50 g Baby plum tomatoes (For the chopped salad)
• 50 g Red onion (For the chopped salad)
• 0.5 tsp Extra-virgin olive oil (For the salad)
• 1 tsp Dried parsley (For the salad)
• 1 tbsp 0% Greek yogurt (For the mint sauce)
• 1 tsp Mint sauce (For the mint sauce)
• Water (A little, to thin the mint sauce)
• 125 g Pilau rice (The source does not specify whether this weight is cooked or uncooked)
• 1 tsp Unsalted butter (Melted, for the parsley butter)
• 0.5 tsp Dried parsley (For the parsley butter)

Steps

1. 1

   Cut the chicken breast into pieces. Combine it with the minced garlic, minced ginger, 1 tablespoon 0% Greek yogurt, tomato puree, lemon juice, paprika, cumin, garam masala, dried fenugreek leaves, ground coriander, turmeric, salt, black pepper, and olive oil spray. Marinate for 2 hours to overnight if time allows.

2. 2

   Thread the marinated chicken pieces onto skewers.

3. 3

   Air-fry the chicken skewers at 200°C for 15 minutes, until cooked through and nicely charred.

4. 4

   While the chicken cooks, chop the cucumber, baby plum tomatoes, and red onion. Mix them with the extra-virgin olive oil, dried parsley, salt, and black pepper to make the side salad.

5. 5

   Mix the 0% Greek yogurt and mint sauce. Add a little water to thin the mixture to a sauce consistency.

6. 6

   Melt the unsalted butter and mix it with the dried parsley to make the parsley butter.

7. 7

   Assemble the pilau rice, chopped salad, and tandoori chicken skewers in a bowl. Brush the chicken skewers with the melted parsley butter, then finish with the mint sauce.

Notes

The source states 607 calories, 51 g protein, 54 g carbohydrates, and 16 g fat per serving. Marinating is optional but recommended for 2 hours to overnight. The source does not specify whether the 125 g pilau rice is weighed cooked or uncooked.

Nutrition per serving

• main
• high-protein
• balanced bowl
• air-fried
• South Asian-inspired
• chicken
• meal prep
• quick dinner