Indian Chicken Breast Bowl
Remix of: Chicken Tikka Masala. about half the fat of the Chicken Tikka Masala
632
Calories
67g
Protein
64g
Carbs
10g
Fat
Chicken Breast seared and served over cup cooked brown rice with cup cauliflower rice and bright aromatics.
Protein 67g · Carbs 64g · Fat 10g
15 min
Prep
16 min
Cook
$4
Per Plate
632
Calories
What You Need
- 6 oz chicken breast
- 1 cup cooked brown rice
- 1 cup cooked cauliflower rice (from about 1.5 cups raw riced)
- 1.5 cups cooked spinach (from about 15 oz raw)
- 1 tsp cumin
- 1 tsp smoked paprika
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1/4 cup cilantro
- 1/2 cup yogurt
- 12 oz chicken breast
- 2 cup cooked brown rice
- 2 cup cooked cauliflower rice (from about 1.5 cups raw riced)
- 3 cups cooked spinach (from about 15 oz raw)
- 2 tsp cumin
- 2 tsp smoked paprika
- 4 cloves garlic, minced
- 2 tsp grated ginger
- 1/2 cup cilantro
- 1 cup yogurt
- 18 oz chicken breast
- 3 cup cooked brown rice
- 3 cup cooked cauliflower rice (from about 1.5 cups raw riced)
- 4 1/2 cups cooked spinach (from about 15 oz raw)
- 3 tsp cumin
- 3 tsp smoked paprika
- 6 cloves garlic, minced
- 3 tsp grated ginger
- 3/4 cup cilantro
- 1 1/2 cup yogurt
- 24 oz chicken breast
- 4 cup cooked brown rice
- 4 cup cooked cauliflower rice (from about 1.5 cups raw riced)
- 6 cups cooked spinach (from about 15 oz raw)
- 4 tsp cumin
- 4 tsp smoked paprika
- 8 cloves garlic, minced
- 4 tsp grated ginger
- 1 cup cilantro
- 2 cup yogurt
Before You Start
Pat the chicken dry, mince the garlic and ginger, rinse the spinach, and warm the rice.
How To Make It
- Season and sear the chicken breast in a pan over medium, 6 to 8 minutes a side, until golden and it reaches 165°F in the center with no pink, then set it aside to rest.
- Add the cauliflower rice to the pan and cook, stirring, 3 to 4 minutes, until tender and lightly toasted.
- Add the spinach and cook, 2 to 3 minutes, until it wilts down.
- Bloom the cumin, paprika, garlic, and ginger in the pan, about 1 minute, until fragrant, then stir in the yogurt off the burner so it does not split.
- Slice the chicken and serve it over the brown rice and vegetables, finished with the cilantro.
Fix It: If the yogurt curdles when it hits the pan, it was too hot, so take the pan off the heat before stirring it in.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 16 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories632
- Protein67g
- Carbs64g
- Fat10g
- Fiber8g
- Sodium257mg
Bonus Benefits
- Gut Health
- Eating Well
- A Healthy Weight
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cumin: earthy aromatics, reported to reported to aid digestion.
Cumin: earthy aromatics, reported to reported to aid digestion.
Tools For This Recipe
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