Combining the vibrant flavors of Indian cuisine, this Tandoori Chicken Bowl Meal Prep is a delicious and nutritious option for those seeking a low-calorie, high-protein dish to prepare in advance. Featuring succulent Tandoori Chicken, golden roasted potatoes, curried cauliflower, and a refreshing side of Raita, this meal covers all bases and promises enjoyment across multiple meals. Perfect for busy weeknights or packed lunches!
Ingredients
🍗 1250g Boneless Skinless Chicken Thighs
🌶️ 20g Kashmiri Powder
🌟 5g Garam Masala
🧂 5g Chaat Masala
🧄 5g Minced Garlic
🫚 5g Minced Ginger
🧂 5g Salt
🌶️ 2g Pepper
🍋 125ml Lemon Juice
🩸 250ml Beet Juice
🥛 500ml Indian Yogurt (Dahi)
🥔 750g Baby Potatoes
🧄 10g Garlic Powder
🧂 10g Salt
🌶️ 5g Pepper
🫒 50ml Olive Oil
🥦 1.2kg Cauliflower
🍗 125ml Chicken Stock
🌶️ 20g Yellow Curry Paste
🌶️ 10g Curry Powder
🧄 10g Garlic Powder
🧂 5g Salt
🌶️ 3g Pepper
🥛 150ml Indian Yogurt
🥒 25g Diced Cucumber
🧅 25g Diced Red Onion
🥄 2g Cumin Powder
🌶️ 2g Kashmiri Powder
🧂 2g Salt
🍋 10ml Lemon Juice
🌱 20g Green Peas per serving (total 100g)
Instructions
1- Marinate Tandoori Chicken:
- Combine chicken thighs with Kashmiri powder, garam masala, chaat masala, minced garlic and ginger, salt, pepper, lemon juice, and beet juice in a large bowl. Mix thoroughly.
- Add Indian yogurt and mix until the chicken is well-coated. Marinate for at least 1 hour.
2- Cook Tandoori Chicken:
- Preheat the oven to 450°F (232°C).
- Arrange chicken on a parchment-lined baking sheet without overcrowding.
- Broil for 15 minutes. Let the chicken rest and cool completely after cooking.
3- Prepare Roasted Potatoes:
- Halve the baby potatoes and place them in a bowl.
- Add olive oil, garlic powder, salt, and pepper. Toss to coat.
4- Roast Potatoes:
- Spread on a parchment-lined baking sheet.
- Roast for 30 minutes at 450°F (232°C). Let cool.
5- Prepare Curried Cauliflower:
- Chop cauliflower into florets.
- Dissolve yellow curry paste in chicken stock. Pour over cauliflower.
- Add curry powder, garlic powder, salt, and pepper. Toss to coat.
6- Roast Cauliflower:
- Spread on a parchment-lined baking sheet.
- Roast for 20 minutes at 450°F (232°C). Let cool.
7- Make Raita:
- Combine diced onion, diced cucumber, cumin powder, Kashmiri powder, lemon juice, salt, and yogurt in a bowl. Mix well.
- Portion into five 60ml cups.
8- Assemble Meal Prep Bowl:
- Divide the roasted potatoes equally into five meal prep containers.
- Add curried cauliflower and Tandoori chicken on top of potatoes.
- Garnish with green peas.
- Include a portion of Raita in each container.
9- Reheating Method:
- Remove the Raita before reheating.
- Microwave the main container for 1 minute before adding Raita back.
Prep Time: 1 hour (including marination)
Cook Time: 1 hour 5 minutes
Total Time: 2 hours 5 minutes
Servings: 5
Nutrition per Serving:
- Calories: 561.5 CAL
- Protein: 45.8g
- Fat: 23.7g
- Carbohydrates: 41.5g
Equipment:
- Mixing Bowls: Large size (metal)
- Ramekins/Bowls: For small ingredient portions
- Measuring Cups/Spoons
- Chef's Knife and Wooden Cutting Board
- Baking Sheets with Parchment Paper
- Oven (Standard Electric)
- Meal Prep Containers: "SOLO" brand
- Microwave
- Fork for eating
Cooking Tips:
- Beet juice provides a natural and vibrant color.
- Opt for chicken thighs for a more tender texture.
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