This recipe is for a Tandoori Chicken Rice Bowl, part of a weight-loss series. It includes detailed instructions for marinating and cooking chicken, preparing basmati rice, making pickled onions, and a green chutney, all designed for meal prepping into four servings.
1. Marinate the Chicken
In a large bowl, combine ½ cup Greek yogurt, 1 tbsp oil, 1 tbsp ginger garlic paste, juice of ½ lemon, 2 tsp Kashmiri chili powder, 1 tsp paprika, 1½ tsp garam masala, 1½ tsp cumin, 1 tsp coriander, ½ tsp turmeric, 1 tsp salt, and ½ tsp black pepper. Add the 800 g chicken breast and coat well. Marinate for at least 1 hour, or overnight for the best flavor.
2. Cook the Rice
Rinse 2 cups basmati rice until the water runs clear. Add it to a rice cooker with 3 cups water, 1 tsp turmeric, 1 tsp salt, and 1 tsp ghee. Cook using the normal white rice setting.
3. Cook the Chicken
Preheat the air fryer to 400°F (205°C). Air fry the chicken for 12 to 15 minutes, flipping halfway, until it reaches an internal temperature of 165°F (74°C). Let it rest for 5 minutes, then slice.
4. Make the Pickled Onions
In a bowl, combine the thinly sliced red onion, juice of 1 lemon, ½ tsp salt, and ½ tsp red chili powder. Toss well and let sit for at least 20 minutes.
5. Make the Green Chutney
Blend 1 cup Greek yogurt, 1 cup cilantro, ½ cup mint, 4 green chilies, 1 tsp cumin, ½ tsp salt, and 2 tbsp water until smooth. Add a little more water if you prefer a thinner consistency.
6. Assemble
Divide the rice, sliced chicken, pickled onions, and green chutney evenly between 4 meal prep containers.
