Description
Juicy yogurt marinated tandoori chicken served over fluffy basmati rice with crisp fresh vegetables, bold warming spices, and a cooling yogurt finish in one vibrant balanced bowl.
Ingredients
Units
Scale
- 700 grams boneless skinless chicken thighs
- 240 grams plain yogurt
- 2 tablespoons lemon juice
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2 teaspoons garam masala
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 300 grams basmati rice, uncooked
- 1 large cucumber, sliced
- 2 medium carrots, shredded
- 1 small red onion, thinly sliced
Instructions
- Preheat oven to 220°C or heat a grill pan over medium high heat.
- In a large bowl, mix plain yogurt, lemon juice, minced garlic, grated ginger, garam masala, paprika, ground cumin, ground coriander, and turmeric powder until smooth.
- Add chicken thighs to the marinade and coat thoroughly. Cover and refrigerate for at least 1 hour.
- Cook basmati rice according to package instructions until fluffy.
- Place marinated chicken on a baking sheet and roast for 20 to 25 minutes, or cook on a grill pan until fully cooked and slightly charred, reaching an internal temperature of 75°C.
- Remove chicken from heat and let rest for 5 minutes, then slice into strips.
- Divide rice into serving bowls.
- Top each bowl with sliced chicken, cucumber, shredded carrots, and red onion.
- Serve immediately, adding an extra spoonful of plain yogurt on top if desired.
Notes
- Marinate overnight for deeper flavor.
- Rinse basmati rice before cooking for fluffier texture.
- Do not overcrowd chicken while cooking to allow proper charring.
- Store components separately for best meal prep results.
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6 g
- Sodium: 410 mg
- Fat: 18 g
- Saturated Fat: 5 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 4 g
- Protein: 38 g
- Cholesterol: 135 mg