DinnerLunchHigh proteinMeal prepGluten-free

Chicken Tikka Meal Prep Bowls with Basmati Rice

Name: Chicken Tikka Meal Prep Bowls with Basmati Rice
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 bowls
Ingredients: 700g chicken breast, cut into large chunks; 250g 150 g for the marinade, 100 g for the raita plain Greek yogurt (0% fat); 2 tsp garam masala; 1 tsp ground cumin; 1 tsp smoked paprika; 1/2 tsp ground turmeric; 1/2 tsp chili powder; 2 cloves garlic, grated; 2 cm piece fresh ginger, grated; 1, juiced lemon; 240g basmati rice, uncooked; 400g cauliflower florets; 1 red bell pepper, cut into chunks; ½ cucumber, finely diced; 15g fresh cilantro, chopped; 1 tbsp olive oil

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Chicken marinated in spiced Greek yogurt and roasted hot until the edges char, packed over basmati rice with roasted cauliflower and peppers and a quick cucumber raita on the side. Four lunches that taste like takeout and clock in at 52 grams of protein each.

Per serving (1 bowl)

52g

Protein

525

Calories

61g

Carbs

Fat

4 bowls20 min (plus 30 min marinating)25 min

Ingredients

1 1/2 lbchicken breast, cut into large chunks
9 ozplain Greek yogurt (0% fat)150 g for the marinade, 100 g for the raita
2 tspgaram masala
1 tspground cumin
1 tspsmoked paprika
1/2 tspground turmeric
1/2 tspchili powder
2 clovesgarlic, grated
2 cm piecefresh ginger, grated
1, juicedlemon
8 ozbasmati rice, uncooked
14 ozcauliflower florets
1red bell pepper, cut into chunks
½cucumber, finely diced
0.53 ozfresh cilantro, chopped
1 tbspolive oil

Steps

1
Mix 150 g of the yogurt with the garam masala, cumin, paprika, turmeric, chili powder, garlic, ginger, half the lemon juice and 1 teaspoon of salt. Add the chicken, coat it well and marinate for at least 30 minutes, or overnight.
2
Cook the basmati rice according to the package and fluff it with a fork.
3
Preheat the oven to 220°C (425°F). Toss the cauliflower and pepper with the olive oil, a pinch of salt and a pinch of garam masala and spread over half of a lined sheet pan. Spread the marinated chicken over the other half in a single layer.
4
Roast for 18 to 20 minutes, turning the chicken halfway, until it is charred at the edges and cooked through and the cauliflower is browned.
5
Stir the remaining 100 g of yogurt with the cucumber, the rest of the lemon juice, the cilantro and a pinch of salt for a quick raita.
6
Divide the rice, chicken and vegetables among 4 containers. Keep the raita in small separate containers and add it after reheating. Keeps in the fridge for 4 days.