Servings: 6
Calories: ~635 kcal per serving
Protein: ~45g
Saturated Fat: ~3.5g

Ingredients

For the Chicken Marinade

• Boneless, skinless chicken breast – 2 lb (910 g), cut into 1.5-inch (3.8 cm) cubes
• Plain nonfat Greek yogurt – ¾ cup (170 g)
• Lemon juice – 1 tbsp (15 mL)
• Garlic – 4 cloves (16 g), minced
• Ginger – 1 tbsp (15 g), grated
• Ground cumin – 1 tsp (2 g)
• Ground coriander – 1 tsp (2 g)
• Garam masala – 2 tsp (4 g)
• Paprika – 1 tsp (2 g)
• Kosher salt – 1 tsp (6 g)

For the Masala Sauce

• Avocado oil – 1 tbsp (15 mL)
• Onion – 1 large (200 g), finely chopped
• Garlic – 4 cloves (16 g), minced
• Ginger – 1 tbsp (15 g), grated
• Ground cumin – 1 tsp (2 g)
• Ground coriander – 1 tsp (2 g)
• Garam masala – 2 tsp (4 g)
• Paprika – 1 tsp (2 g)
• Cayenne pepper – ¼ tsp (0.5 g), optional
• Crushed tomatoes – 1 can (28 oz / 794 g), no salt added
• Nonfat plain Greek yogurt – ½ cup (115 g)
• Kosher salt – 1 tsp (6 g), adjust to taste
• Black pepper – ½ tsp (1 g)
• Fresh cilantro – for garnish (optional)

For the Rice

• Basmati rice (dry) – 1½ cups (285 g)
• Water – 3 cups (720 mL)
• Kosher salt – ½ tsp (3 g)

Instructions

1. Marinate the Chicken (Morning or at Least 1 Hour Before Cooking)

• In a large bowl, mix:
  • ¾ cup (170 g) nonfat Greek yogurt
  • 1 tbsp (15 mL) lemon juice
  • 4 cloves (16 g) minced garlic
  • 1 tbsp (15 g) grated ginger
  • 1 tsp (2 g) cumin
  • 1 tsp (2 g) coriander
  • 2 tsp (4 g) garam masala
  • 1 tsp (2 g) paprika
  • 1 tsp (6 g) kosher salt
• Add 2 lb (910 g) cubed chicken breast and toss to coat. Cover and refrigerate for at least 1 hour or up to 12 hours.

2. Cook the Rice

• Rinse 1½ cups (285 g) basmati rice under cold water until water runs clear.
• Combine rice, 3 cups (720 mL) water, and ½ tsp (3 g) salt in a saucepan. Bring to a boil, reduce to a low simmer, cover, and cook for 15–17 minutes.
• Remove from heat and let steam, covered, for 10 minutes. Fluff with a fork.

3. Cook the Chicken

• Heat a nonstick or cast iron pan over medium-high heat. Lightly grease with oil spray or a bit of avocado oil.
• Sear marinated chicken in batches to avoid overcrowding. Cook 4–5 minutes, turning halfway, until browned and cooked through.
• Remove and set aside.

4. Make the Masala Sauce

• In a large sauté pan or Dutch oven, heat 1 tbsp (15 mL) avocado oil over medium heat.
• Add 1 chopped onion (200 g) and sauté for 5–6 minutes until soft and golden.
• Stir in:
  • 4 cloves (16 g) minced garlic
  • 1 tbsp (15 g) grated ginger
  • Cook for 1 minute until fragrant.
• Add:
  • 1 tsp (2 g) cumin
  • 1 tsp (2 g) coriander
  • 2 tsp (4 g) garam masala
  • 1 tsp (2 g) paprika
  • ¼ tsp (0.5 g) cayenne pepper (optional)
• Stir spices for 30 seconds to bloom.

5. Simmer the Sauce

• Pour in 1 can (28 oz / 794 g) crushed tomatoes and 1 tsp (6 g) kosher salt and ½ tsp (1 g) black pepper.
• Simmer uncovered for 10 minutes, stirring occasionally.

6. Finish the Sauce

• Stir in ½ cup (115 g) nonfat Greek yogurt until smooth.
• Return cooked chicken and any juices to the sauce. Simmer for 5 minutes to combine and warm through.
• Adjust seasoning with additional salt/pepper to taste.

7. Assemble

• Divide rice (~¾ cup / 95 g per serving) and chicken tikka masala evenly among 6 meal prep containers.
• Garnish with fresh cilantro if desired.