Tandoori chicken bowls with spiced rice and raita
6
Points®
Total time: 12 hr 45 min • Prep: 15 min • Cook: 30 min • Serves: 2 • Difficulty: Easy
Looking for a healthy and flavourful meal? Try these Indian-inspired chicken bowls. Perfectly marinated skinless chicken breast—seasoned with tandoori spices—is roasted to perfection and served on a bed of aromatic brown rice infused with turmeric, curry powder and cardamom. Accompanied by crisp baby spinach, carrots and a refreshing homemade raita made from 99% fat-free Greek yoghurt and cucumber, this dish offers a delightful balance of flavours and textures. Ideal for meal prep or a wholesome dinner, these tandoori chicken bowls are a nutritious option that don’t skimp on taste.
Ingredients
99% fat-free, plain Greek yoghurt, unsweetened
1 cup(s), (240g)
Tandoori seasoning
3 tsp
Skinless chicken breast
250 g, cut into 5cm pieces
Brown rice, dry
½ cup(s), (100g)
Ground turmeric
½ tsp
Curry powder
1 tsp
Cardamom
½ tsp, ground
Lebanese cucumber
1 cup(s), finely chopped
Fresh ginger
2 tsp, (3cm piece), finely grated
Carrot(s)
1 medium, cut into matchsticks
Baby spinach
2½ cup(s)
Instructions
1
Combine 100g yoghurt and tandoori seasoning in a large reusable ziplock or freezer bag. Add chicken and shake and toss, to ensure chicken is well coated in marinade. Leave in the fridge overnight.
2
Preheat oven to 200°C. Cook rice in a pot of boiling water, according to packet instructions. Season with turmeric, curry powder and cardamom. Line a large baking dish (15 x 20cm) with baking paper. Place marinated chicken in baking dish and cook for 20 minutes, or until chicken is cooked through.
3
To make raita, combine remaining yoghurt, cucumber and ginger in a small bowl. Season with salt and pepper. Divide chicken, rice, carrot, spinach and raita between 2 bowls. Serve.
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