Healthy Chicken Tikka Rice Bowl
All the smoky, charred flavour of restaurant chicken tikka, built into a balanced rice bowl with crunchy peppers, cucumber, and cool yogurt.
Nutrition per serving
Ingredients
- 260 g boneless chicken breast, cut into 1.5-inch cubes
- 120 g low-fat Greek yogurt, divided
- 140 g uncooked basmati rice
- 1 tbsp ginger-garlic paste
- 2 tbsp lemon juice
- 1 tbsp tikka masala spice mix
- 1 tsp Kashmiri red chili powder (or paprika)
- 1/2 tsp ground cumin
- 1/2 tsp turmeric
- 2 tsp olive oil
- 1 large bell pepper, cut into chunks
- 1 medium onion, cut into wedges
- 1 cucumber, diced
- 1 medium tomato, diced
- 2 tbsp fresh coriander, chopped
- Salt to taste
Instructions
Mix 80 g yogurt with the ginger-garlic paste, lemon juice, tikka masala, chili powder, cumin, turmeric, and 1 tsp salt. Coat the chicken cubes well, cover, and marinate for 30 minutes (or overnight in the fridge).
Rinse the basmati rice until the water runs clear. Cook in salted boiling water for 10–12 minutes until just tender, then drain and cover to steam.
Thread the marinated chicken onto skewers or cook directly in a hot grill pan or air fryer at 200°C (400°F).
Grill the chicken for 8–10 minutes, turning halfway, until charred at the edges and cooked through (75°C / 165°F inside).
In the same pan, add the 2 tsp olive oil and char the bell pepper chunks and onion wedges for 3–4 minutes until lightly blackened but still crunchy.
Whisk the remaining 40 g yogurt with a pinch of salt and a squeeze of lemon to make a quick drizzle sauce.
Divide the rice between two bowls. Arrange the chicken tikka, charred peppers, onion, cucumber, and tomato on top.
Drizzle with the yogurt sauce, scatter fresh coriander, and serve hot with extra lemon wedges.
All the smoky, charred flavour of restaurant chicken tikka, built into a balanced rice bowl with crunchy peppers, cucumber, and cool yogurt. With 42g of protein per serving, it is a lunch that fuels heavy training days without the oil overload.Test description content for verification.
