Tandoori Chicken Rice Bowl

Ingredients

• 600 g skinless chicken thighs
• 0.33 cup low fat Greek yoghurt (for marinade)
• 1 tbsp lemon juice (for marinade)
• 4 garlic (cloves)
• 1 tbsp ginger paste (for marinade)
• 1.5 tsp garam masala (for chicken spice mix)
• 1.5 tsp kashmiri chili powder
• 1 tsp coriander powder
• 1 tsp cumin
• 1 tsp salt (for chicken)
• 0.5 tsp turmeric (for chicken)
• 1 cup basmati rice (washed)
• 1 tbsp light butter
• 1 yellow onion (finely diced)
• 2 garlic (cloves, minced)
• 1 tbsp ginger paste (for rice)
• 0.5 tsp turmeric (for rice)
• 1 tsp cumin seeds
• 1 tsp salt (for rice)
• 1.5 cup chicken stock
• 250 g cherry tomatoes (halved)
• 1 cucumber (thinly sliced)
• 0.5 red onion (very thinly sliced)
• 0.5 tsp garam masala (for salad)
• 0.5 tsp salt (for salad)
• 3 tbsp coriander leaves (chopped, for salad)
• 3 tbsp mint leaves (chopped, for salad)
• 1 tbsp lemon juice (for salad)
• 0.33 cup cashews (toasted in dry pan for 5 minutes)
• 0.66 cup low fat Greek yoghurt (for mint sauce)
• 0.5 cup mint leaves (packed, for mint sauce)
• 0.33 cup coriander leaves (for mint sauce)
• 1 green chilli
• 1 tbsp lemon juice (for mint sauce)
• 0.5 tsp salt (for mint sauce)

Steps

1. 1

   In a large bowl, mix the 1/3 cup Greek yoghurt, 1 tbsp lemon juice, 4 cloves of garlic, 1 tbsp ginger paste, garam masala, Kashmiri chilli powder, coriander powder, cumin, salt, and turmeric.

2. 2

   Coat the 600g skinless chicken thighs well in the marinade and let them marinate for at least 2 hours.

3. 3

   Rinse the basmati rice thoroughly.

4. 4

   Melt 1 tbsp light butter in a saucepan over medium heat and sauté the diced yellow onion for 5–6 minutes until softened.

5. 5

   Add 2 cloves minced garlic, 1 tbsp ginger paste, 1/2 tsp turmeric, 1 tsp salt, and 1 tsp cumin seeds to the onions and cook for 1 minute until fragrant.

6. 6

   Stir in the washed rice and toast for a minute.

7. 7

   Add 1.5 cups of chicken stock and bring the mixture to a boil.

8. 8

   Reduce heat to low, cover with a lid, and simmer for 12–15 minutes until the rice is cooked, ensuring it doesn’t burn.

9. 9

   Remove from heat and let the rice rest, covered, for 10 minutes, then fluff with a fork.

10. 10

    To make the mint yoghurt sauce, place the 1/2 cup mint leaves, 1/3 cup coriander leaves, 1 green chilli, 1 tbsp lemon juice, and 1/2 tsp salt in a blender with a few tablespoons of water. Blend until smooth.

11. 11

    Stir the blended herb mixture through the 2/3 cup Greek yoghurt and refrigerate until ready to serve.

12. 12

    Prepare the salad by combining the halved cherry tomatoes, sliced cucumber, thinly sliced red onion, chopped coriander and mint, 1/2 tsp garam masala, 1/2 tsp salt, and 1 tbsp lemon juice in a bowl.

13. 13

    Preheat the air fryer to 200°C (400°F) for 10 minutes.

14. 14

    Place the marinated chicken in the air fryer in a single layer and cook for 7-8 minutes.

15. 15

    Flip the chicken and cook for another 5-6 minutes, or until the internal temperature reaches 74°C (165°F).

16. 16

    Let the chicken rest for a few minutes before slicing.

17. 17

    Assemble the bowls by serving the rice topped with the sliced tandoori chicken, the fresh salad, toasted cashews, and a drizzle of the mint yoghurt sauce.

Notes

Macros per serving (serves 4): 548kcal, 42g Protein, 59g Carbs, 16g Fat. Toast cashews in a dry pan for 5 minutes for extra crunch.

Nutrition per serving

• main
• high-protein
• air-fried
• meal-prep
• Indian-inspired
• healthy
• dinner