Indian · Dinner
Spiced Chicken Rice Bowl (Low-Calorie)
Turmeric-and-cumin-marinated chicken breast is seared in minimal oil then simmered briefly in a light tomato-onion masala, spooned over steamed basmati rice with cucumber and cilantro. Greek yogurt replaces cream for tang without the heaviness, keeping this bowl brightly spiced but far leaner than a butter-chicken-style rendition.
$4
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
372Calories
43.8gProtein
10.9gFat
24.9gCarbs
6.8gSugar
3.2gFiber
410mgSodium
146mgChol
2.7gSat Fat
980mgPotassium
110mgCalcium
2.6mgIron
0.4mcgVitamin B12
14mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Toss chicken pieces with turmeric, cumin, and salt. Let rest 15 minutes at room temperature.
2
Sear
Heat oil over medium-high in a nonstick skillet. Sear chicken 4–5 minutes, turning once, until golden outside and cooked through; set aside.
3
Simmer
In the same skillet over medium heat, sauté onion, garlic, and ginger 3–4 minutes until soft. Stir in remaining cumin, coriander, and chili powder for 30 seconds. Add tomatoes and simmer over medium-low heat 5 minutes until slightly thickened. Return chicken to skillet, stir in yogurt off heat, and warm gently over low heat 2 minutes.
4
Plate
Spoon rice into a bowl, top with spiced chicken and sauce, scatter cucumber and cilantro, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 2 tsp2 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp chili-powder
- 5 oz70g, about a quarter of a 14.5 oz can canned-tomatoes
- 4 tbsp4 tbsp greek-yogurt
- 5.2 oz150g cooked basmati-rice-cooked
- 3.6 oz100g cucumber
- 2 tbsp2 tbsp cilantro
- 22 lemon wedge
- salt, to taste
