Chicken Tikka Masala Curry Meal Prep

Chicken tikka masala meal prep recipe

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Chop into squares. For each thigh, cut 3 slices and then one slice in the middle along the longer side

Step 2

Put all chicken in large bowl and add juice of half lemon. Mix and let it sit for 20 mins.

Step 3

In the meantime, prepare the marinade by adding mentioned ingredients to the blender. 80g Natural Yogurt 15g ginger paste 30g garlic paste 2 tsp (5g) ground cumin 3/4 tsp (2g) ground corriander 3/4 tsp (2g) garam masala 1 1/2 tsp (4g) sweet paprika 1 tsp (2.5g) chilli powder Salt to taste tablespoon olive oil Place blender on high and mix everything thoroughly.

Step 4

Add marinade into the chicken, mix thoroughly. Can use straight away or let it marinade for 30 mins - 48 hours(whatever is convenient).

Step 5

Put a large sauce pan on high heat(9-11).

Step 6

Dice 2 brown onions into chunks. cut in half then put another cut length wise then dice into relatively thin chunks.

Step 7

Prepare 300g of rice in pressure cooker.

Step 8

Add 30ml of cooking oil to the sauce pan.

Step 9

Once hot, add onions to the saucepan with a big pinch of salt. Let them cook for 7-8 minutes.

Step 10

Once the onions are golden, add all the marinated chicken along with the curry paste. Break it up and cook for about 8 minutes. Flip the chicken pieces around halfway to cook evenly.

Step 11

Add 10g ginger paste to the sauce pan and mix it up. Just cook it for 45 seconds.

Step 12

Add the following spices to the saucepan. 1/2 tsp (1g) ground turmeric 1 Tbsp (7g) ground corriander 1 1/2 tsp (3.5g) sweet paprika 1/2 tsp (1g) chilli powder salt to taste Mix it up and cook for 1 minutes stirring.

Step 13

Add 30g tomato puree. Mix it up.

Step 14

Add 1 can of chopped tomatoes. Mix it up.

Step 15

Bring it to a boil, reduce to low heat and cook for 20 minutes with the lid on.

Step 16

After 20 minutes mix it through and then add 180g low fat cream.

Step 17

Freshen it up with 2g garam masala and 1/4 of a lemons juice. Mix it up.

Step 18

Keep it over medium heat and cook for 5 minutes.

Step 19

Check for seasoning, add salt if neccesary and remove from stove top.

Step 20

Divide curry and rice into 5 containers equally.