Chicken Tikka Masala

Makes 4 meals · 50 min from scratch · about 25 min with the shortcut

Chicken Tikka Masala

Calories
390
Protein
42 g
Carbs
42 g
Fat
5 g

Per meal, from scratch. Shortcut numbers are below.

Or use the shortcut

Ingredients

Chicken Or use the shortcut

  • 1⅓ lb boneless, skinless chicken breast, diced
  • ½ cup plain nonfat Greek yogurt
  • 4 garlic cloves, chopped
  • 1 oz fresh ginger, grated (or ginger paste)
  • 1 tsp each salt, garam masala, ground turmeric, paprika, ground cumin and ground coriander
  • Cooking spray

Tikka masala sauce

  • ½ onion, diced
  • One 14.5 oz can diced tomatoes
  • 3 tbsp plain nonfat Greek yogurt
  • 1 tsp each of the same spices and salt

For each meal

  • ¾ cup cooked white rice
  • A quarter of the tikka masala
  • Fresh cilantro (optional)

Directions

  1. Marinate the chicken. Mix the chicken with the yogurt, garlic, ginger, salt and spices.
    Shortcut: skip

  2. Cook the chicken. Coat a large skillet with cooking spray and set it over high heat. Cook the chicken about 4 minutes per side, until it reaches 165°F. Move it to a plate.
    Shortcut: heat instead

  3. Start the sauce. Add the onion, tomatoes, yogurt and the second round of spices to the same skillet. Simmer over medium heat for 2 to 3 minutes.

  4. Blend. Carefully pour the hot sauce into a blender and vent the lid. Blend for 30 to 60 seconds, until smooth.

  5. Add the chicken. Return the sauce to the skillet over low heat. Stir in the chicken and simmer for 3 minutes.

  6. Pack the meals. Put ¾ cup rice in each of 4 containers and add a quarter of the tikka masala. Top with cilantro. Cover and refrigerate. Eat within 3 to 4 days.

Chicken Shawarma
Chicken Shawarma · Zhoug

Skip the cooking

Use 1 lb Chicken Shawarma instead

It comes fully cooked and already marinated with garlic, paprika and turmeric, so steps 1 and 2 go away. Thaw it in the fridge overnight. Heat it in a skillet over medium high heat for 5 to 7 minutes, turning, until it reaches 165°F, then chop it. Add the garlic and ginger to the sauce in step 3, and stir in the chicken at step 5.

Per meal: 430 cal · 36 g protein · 45 g carbs · 11 g fat.

Build your box

Want more protein? Use 1 lb Chicken Crumbles. Stir them into the finished sauce at step 5 and simmer for 3 to 4 minutes, until they reach 165°F. Per meal: 430 cal · 45 g protein · 42 g carbs · 10 g fat.

Nutrition per meal is estimated from USDA data and Portside label values.