Tandoori Chicken Bowls

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.

#tandoorichicken #indianfood #mealprep #healthyeating #highprotein

The Meal Prep Channel: https://www.youtube.com/@TheMealPrepChannel

#themealprepchannel

Tandoori Chicken Bowl Meal Prep