Healthy & Delicious Chicken Tikka Masala! Low calorie & High protein
Ingredients
Chicken marinade:
• 300g chicken breast cut into cubes
• 1 tsp paprika
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp garam masala
• 1/2 tsp chilli powder
• 1 tsp salt & pepper
• 4 garlic cloves or 1 tbsp garlic powder
• 100g fat free yogurt
Mix well and marinate for 10 mins or more (the longer the better flavor)
Cook on medium heat for 8 mins till golden brown
Yellow rice:
• 120g uncooked basmati rice (washed)
• 1/2 tsp salt, turmeric & cumin
Tip to make it fluffy: when the rice is 80-90% cooked, drain the water, turn off the heat and cover to let the rice cook in its steam for 5mins
For the sauce & cooking:
• 1 onion finely chopped
• Add 1/2 tsp of the same seasonings used for chicken
• 250g crushed tomatoes (passata)
• 80-100g light cream cheese (brand: Philadelphia) - you can use yogurt or coconut milk instead
Note: you may need to add a little water or passata to add more sauce
Add cooked chicken, mix and simmer then garnish with coriander
Serve with 140g of cooked rice per serving
Macros per serving including rice (total 2 servings)
491 calories - 58g protein | 48g carbs | 8g fat
Macros per serving without rice
321 calories - 54g protein | 9g carbs | 8g fat
ENJOY & have a great week!!❤️
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