Chicken Tikka Tray Bake

Ingredients

• 2.5 chicken breast (Chopped; the source specifies 2–3 chicken breasts)
• 200 g basmati rice
• 1 green bell pepper (Chopped)
• 1 red bell pepper (Chopped)
• 1 yellow bell pepper (Chopped)
• 1 red onion (Chopped)
• 150 g cherry tomatoes
• 1 pot JD Seasonings Tikka Masala seasoning (The source specifies one pot; packet weight was not stated)
• 200 ml light coconut milk
• 400 ml chicken stock (Prepared stock)
• 2 tbsp tomato purée
• 1 tbsp easy garlic (Prepared minced garlic)
• 180 g reduced-fat cheddar cheese (Grated)
• fat-free yogurt (For the optional mint-yogurt dip; amount not stated)
• sugar-free mint sauce (For the optional dip; amount not stated)
• lemon juice (For the optional dip; amount not stated)
• fresh basil (Chopped, for serving; amount not stated)
• fresh coriander (Chopped, for serving; mentioned in the transcript)

Steps

1. 1

   Preheat the oven to 190°C (375°F). Lightly grease a large deep baking dish if needed, and prepare all of the vegetables and chicken so they are ready to add at once.

2. 2

   Add the chopped chicken breast, basmati rice, chopped green, red, and yellow peppers, chopped red onion, and cherry tomatoes to the baking dish.

3. 3

   Add the Tikka Masala seasoning, light coconut milk, chicken stock, tomato purée, and easy garlic. Stir thoroughly until the rice is distributed evenly and all ingredients are coated in the liquid and seasoning.

4. 4

   Spread the mixture into an even layer. Cover the dish tightly with foil so the rice can steam and the liquid does not evaporate prematurely.

5. 5

   Bake, covered, for 40–45 minutes, until the chicken is cooked through, the rice is tender, and most of the liquid has been absorbed. The thickest piece of chicken should reach 74°C (165°F).

6. 6

   Remove the foil. Sprinkle the grated reduced-fat cheddar evenly over the top of the bake.

7. 7

   Return the uncovered dish to the oven and bake for a further 10 minutes, until the cheese has melted and the top is lightly golden.

8. 8

   While the bake finishes, stir together fat-free yogurt, sugar-free mint sauce, and lemon juice to taste to make a quick mint-yogurt dip. Add sweetener if desired, as shown in the transcript.

9. 9

   Rest the bake for a few minutes, then serve with the mint-yogurt dip and chopped fresh basil or coriander.

Notes

The description states that the recipe serves four and uses 400 ml chicken stock. The transcript contains conflicting quantities and wording, including 200 g stock and an unclear seasoning reference, so the written description was followed. The source describes the dish as 1.5 syns/swips plus one healthy calcium allowance per serving. Check the chicken and rice before serving; if the rice is not yet tender, cover and bake a little longer with a splash of stock.

Nutrition per serving

• main
• one-pan meal
• tray bake
• baked
• fakeaway
• South Asian-inspired
• family-friendly
• high-protein