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–+ servings

Healthy Marinated Chicken Rice Bowl Meal Prep

Tender Tandoori marinated chicken rice bowls: spiced turmeric rice & cooling raita. Your flavorful, healthy meal prep or quick lunch solution!
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 minute
Servings: 1
Course: Main Course
Cuisine: Indian
Calories: 721
Ingredients Method Nutrition Notes

Ingredients
  

  • 3 lbs boneless skinless chicken thighs fat trimmed (or 2 lbs chicken breast)
  • 2 tbsp plain whole milk yogurt
  • 1 tbsp ginger garlic paste
  • 4 tbsp neutral oil or ghee divided
  • 1 tsp kasuri methi (dried fenugreek leaves)
  • 2 tsp garam masala
  • 1 tsp Kashmiri chili (optional, for mild heat and color)
  • 1 tsp paprika
  • 1/2 tsp ground coriander
  • 1/2 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 1 1/2 cups basmati rice washed and drained
  • 1 medium yellow onion finely chopped
  • 1 tsp ginger garlic paste
  • 2 tbsp neutral oil or ghee
  • 3 cups hot water
  • 2 dried bay leaves
  • 1 bouillon cube (chicken or veggie)
  • 1 tsp garam masala
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • salt to taste
  • 1 cup Greek yogurt
  • 3/4 cup fresh cilantro leaves
  • 1/4 cup fresh mint leaves
  • 2 garlic cloves
  • 1 green chili or jalapeño to taste
  • 2 tbsp lemon juice or to taste
  • 1/4 tsp ground cumin
  • 1/4 tsp garam masala
  • salt to taste
  • water to thin, as needed

Method
 

  1. Combine yogurt, ginger garlic paste, 2 tablespoons of oil or ghee, and all spices in a large bowl. Add cubed chicken and coat well with the marinade. Marinate for at least 30 minutes, or up to 24 hours in the refrigerator for maximum flavor.
  2. Heat 1 to 2 tablespoons of oil or ghee in a skillet over medium-high heat. Sear chicken in batches until charred and cooked through, about 5 to 6 minutes per side. Alternatively, bake whole marinated thighs at 425°F (220°C) for 25 to 30 minutes, flipping once halfway. Rest the cooked chicken for a few minutes, then slice or chop as desired.
  3. Heat oil or ghee in a pot and sauté chopped onion until golden, about 5 to 7 minutes. Add ginger garlic paste and cook for another minute. Stir in turmeric, garam masala, cumin, and bay leaves. Add washed basmati rice and stir well to coat. Pour in hot water and crumble in the bouillon cube. Carefully add salt, accounting for bouillon saltiness. Bring to a boil, then cover the pot and reduce heat to low. Cook for 15 to 18 minutes until rice is tender and water absorbed. Remove from heat and rest covered for 5 minutes before fluffing with a fork.
  4. Blend Greek yogurt with fresh cilantro leaves, mint leaves, garlic cloves, green chili, lemon juice, ground cumin, garam masala, and salt until smooth. Gradually add water to reach desired consistency. Chill the raita until ready to serve.
  5. In serving bowls, layer turmeric rice as a base, then top with chopped tandoori chicken. Add fresh lettuce and tomato slices if desired. Drizzle generously with the yogurt cilantro mint raita. Serve with lemon wedges or warm pita bread on the side for a complete meal.

Nutrition

Calories: 721kcalProtein: 64gFat: 32gCholesterol: 241mgSodium: 1331mgFiber: 1gSugar: 3g

Notes

Ingredient Swap: I've definitely used boneless, skinless chicken breast when I'm aiming for a leaner meal, just keep an eye on it while searing because it cooks a bit

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