Description
This Tandoori Chicken Over Rice recipe is a bold and flavorful take on the classic chicken and rice combo. Marinated in aromatic spices and seared to perfection, the chicken pairs beautifully with buttery spiced basmati rice, a refreshing chopped salad, and a creamy homemade white sauce. It’s a must-try for lovers of Indian and Middle Eastern flavors, and it fits right into your list of healthy recipes, recipes for dinner, and simple high protein meals. Serve this crowd-pleaser on a busy weeknight or meal-prep it for flavorful lunches all week long.
Ingredients
Tandoori Chicken:
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1.5 lbs boneless, skinless chicken thighs
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6 garlic cloves, minced
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1 tsp ground coriander
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1 tsp smoked paprika
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2 tsp tandoori masala
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1/2 tsp cumin
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1/2 tsp Middle Eastern 7 spice
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1/4 tsp black pepper
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1/4 tsp white pepper
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1/2 tsp salt
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Juice of 1/2 lemon
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1 tbsp olive oil
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1.5 tbsp plain yogurt
White Sauce:
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3/4 cup mayonnaise
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1/4 cup plain yogurt
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1 garlic clove
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Juice of 1/4 lemon
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1/4 tsp black pepper
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1/2 tsp salt
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1/4 tsp sugar
Rice:
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2 tbsp ghee
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1 chicken bouillon cube
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1 tsp Middle Eastern 7 spice
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2 cardamom pods
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Salt to taste
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1.5 cups basmati rice
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3 cups water
Salad:
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Chopped lettuce
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Tomato, diced
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Cucumber, diced
Instructions
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Marinate Chicken: In a large bowl, mix chicken with garlic, coriander, paprika, tandoori masala, cumin, 7 spice, both peppers, salt, lemon juice, olive oil, and yogurt. Massage thoroughly and marinate for at least 15 minutes (or up to 24 hours).
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Prepare White Sauce: Blend mayonnaise, yogurt, garlic, lemon juice, pepper, salt, and sugar until smooth. Chill in fridge.
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Rinse and Soak Rice: Wash rice 4–8 times until water is mostly clear. Soak until ready to use.
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Cook Rice: In a pot, melt ghee on medium-high. Add bouillon cube, 7 spice, and cardamom. Stir in drained rice and toast briefly. Add water and salt, bring to a boil, then cover and simmer on low for 15–20 minutes.
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Cook Chicken: Heat ghee in a pan and sear chicken 8–10 minutes per side until golden and cooked through. Chop into small chunks.
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Finish Chicken: Return chicken to pan with a bit more tandoori masala. Sauté on high heat 2–3 minutes until slightly charred.
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Assemble Dish: Serve chicken over rice with chopped lettuce, cucumber, and tomato. Drizzle white sauce (and hot sauce, if desired) over top. Garnish with parsley if you like.
Notes
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Marinating longer enhances flavor deeply.
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Use Greek yogurt for a tangier white sauce.
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Great for meal prep—keeps well for 3–4 days.
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For low-carb version, serve over cauliflower rice.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 615
- Sugar: 4g
- Sodium: 780mg
- Fat: 32g
- Saturated Fat: 9g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 135mg