Indian · Dinner
Chicken Curry Rice Bowl (High-Protein)
Chicken thigh simmered in an onion-tomato masala with ginger, garlic, and curry spices, served over basmati rice with stirred-in red lentils for extra protein and fiber. A soft-boiled egg on top adds richness. Finished with cilantro and lime.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
636Calories
57.8gProtein
21.4gFat
51.3gCarbs
7.1gSugar
8.6gFiber
410mgSodium
484mgChol
5.4gSat Fat
1180mgPotassium
135mgCalcium
6.4mgIron
1.3mcgVitamin B12
14mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Chop the onion, tomato, garlic, and ginger, and cut the chicken thigh into bite-sized chunks.
2
Saute
Heat the vegetable oil in a saucepan over medium heat and saute the onion 5 minutes until soft and golden at the edges.
3
Bloom
Stir the garlic and ginger into the saucepan and cook over medium heat 1 minute until fragrant and sticky.
4
Simmer
Add the tomato, cumin, coriander, turmeric, chili powder, and garam masala to the saucepan and simmer over medium-low heat 5 minutes until the tomato breaks down into paste.
5
Sear
Add the chicken chunks to the saucepan and sear over medium heat 4 minutes, turning, until the outside browns; stir in the yogurt and water, cover, and simmer over medium-low heat 12 minutes until cooked through.
6
Build
Spoon the rice into a bowl, top with the chicken and lentil curry, arrange the halved egg on top, and scatter the cilantro and sliced chili over it.
7
Plate
Serve with the lime wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g boneless chicken thigh
- 1 cup180g cooked red lentils
- 22 large eggs, soft-boiled and halved
- 1 1/3 cup240g cooked basmati rice
- 11 medium onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh ginger
- 11 medium tomato
- 2 tbsp2 tbsp plain yogurt
- 2 tsp2 tsp vegetable oil
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp turmeric
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp chili powder
- 11 fresh chili
- 4 tbsp4 tbsp cilantro
- 22 lime wedge
- salt, to taste
