Indian · Dinner
Spiced Chicken Rice Bowl (High-Protein)
Turmeric-and-garam-masala marinated chicken breast seared and simmered in a spiced tomato-onion base, served over basmati rice with black lentils, yogurt, and cilantro for added protein and fibre. Warming Indian spicing carries cumin, ginger and chili, finished with a lime-yogurt drizzle for tang and creaminess.
$4
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
612Calories
58.3gProtein
18.4gFat
54.1gCarbs
6.8gSugar
8.9gFiber
486mgSodium
152mgChol
4.2gSat Fat
1180mgPotassium
135mgCalcium
5.4mgIron
0.5mcgVitamin B12
9.2mgVitamin C
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Toss the chicken breast pieces with ginger-garlic paste, garam masala, cumin, turmeric and chili powder in a bowl; marinate 20 minutes at room temperature.
2
Heat
Warm the vegetable oil in a skillet over medium heat, add the onion and cook 6 minutes until soft and golden, then sear the chicken in a single layer 8 minutes until browned on both sides.
3
Simmer
Add the crushed tomato and reduce heat to medium-low; simmer 6 minutes uncovered until the chicken reaches 165°F internally and sauce thickens.
4
Assemble
Spoon the cooked basmati rice and black lentils into a bowl, top with the spiced chicken and its sauce, then add a spoonful of Greek yogurt.
5
Plate
Scatter fresh cilantro over the bowl and squeeze lime juice on top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz451g chicken breast
- 1 cup240g black lentils (urad dal), cooked
- 1 cup200g basmati rice, cooked
- 4 tbsp4 tbsp plain Greek yogurt
- 2 tsp2 tsp ginger-garlic paste
- 11 onion
- 1/2 cup120g canned crushed tomato
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground turmeric
- 1 tsp1 tsp chili powder
- 2 tbsp28g vegetable oil
- 2 tbsp2 tbsp fresh cilantro
- 2 tsp2 tsp lime juice
- salt, to taste
