Indian · Lunch
Grilled Chicken Rice Bowl (Low-Calorie)
Grilled chicken breast marinated in yogurt, turmeric, cumin and garam masala, served over steamed basmati rice with cucumber, tomato and a light mint yogurt drizzle. Char-grilled rather than pan-fried in oil, this bowl keeps the tandoori-style flavor profile while trimming fat and calories through lean chicken breast and reduced dairy fat.
$4
15 minsPrep
12 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
378Calories
47.2gProtein
9.6gFat
26.3gCarbs
6.8gSugar
2.4gFiber
312mgSodium
149mgChol
2.9gSat Fat
870mgPotassium
180mgCalcium
2.3mgIron
0.5mcgVitamin B12
12mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Cut the chicken breast into strips and pat dry so the marinade clings well.
2
Marinate
Combine chicken with yogurt, ginger-garlic paste, turmeric, cumin, garam masala, chili powder and lemon juice for 30 minutes.
3
Grill
Cook marinated chicken strips on a hot grill pan over medium-high heat for 5 to 6 minutes per side until charred and cooked through.
4
Whisk
Mix remaining yogurt with chopped mint, lemon juice and salt until smooth.
5
Build
Spoon rice into a bowl, arrange sliced cucumber and diced tomato alongside, top with grilled chicken.
6
Plate
Drizzle mint yogurt sauce over the bowl and finish with a light olive oil drizzle.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 1/2 cup120g plain yogurt
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp turmeric-ground
- 2 tsp2 tsp cumin-ground
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp lemon-juice
- 1 cup200g basmati-rice-cooked
- 2/3 cup80g cucumber
- 1/2 cup60g tomato
- 4 tbsp4 tbsp plain-yogurt
- 2 tbsp2 tbsp mint
- 2 tsp2 tsp lemon-juice
- 2 tsp2 tsp olive-oil
- a pinch of salt
