One Pan Tandoori Chicken with Spiced Coconut Rice

• 분량: 4 servings
• 총 시간: 1 hour 35 minutes

재료

For the marinade:

1 ½ pounds boneless skinless chicken thighs

1 teaspoon coriander

1 teaspoon cumin

1 teaspoon paprika

1 teaspoon ground turmeric

1 teaspoon cayenne pepper

½ tablespoon garam masala

3/4 cup nonfat plain greek yogurt

Juice of 1 small lemon

3 garlic cloves, minced

1 tablespoon freshly grated ginger

¾ teaspoon salt

Freshly ground black pepper

For the dish:

1 tablespoon olive oil or coconut oil

1 (15 ounce) can lite coconut milk

½ teaspoon red pepper flakes

1/2 teaspoon turmeric

1/2 teaspoon cumin

⠛ teaspoon coriander

1/2 teaspoon salt

Freshly ground black pepper

1 cup uncooked basmati white rice

¾ cup frozen green peas

방향

Add chicken, coriander, cumin, paprika, turmeric, cayenne pepper, garam masala, greek yogurt, lemon juice, garlic, ginger and salt and pepper to a large bowl; mix with a spoon to combine and coat the chicken and then cover with plastic wrap and place in fridge for anywhere from 1-8 hours to marinate the chicken.

Place a large deep 10 inch skillet over medium high heat. (If you do not have a skillet a large pot will also work very well!) Add in oil; once hot, add in chicken and season generously with freshly ground salt and pepper.

Cook until browned 4-5 minutes, then flip and and cook an additional 2 minutes. Remove from pan and transfer to a plate.

In the same skillet, add in coconut milk, red pepper flakes, turmeric, cumin, coriander and salt and pepper. Bring to a simmer, then fold in the uncooked rice and peas, making sure it is evenly distributed.

Add browned chicken on top. Reduce heat to low, cover the skillet immediately and cook for 20-25 minutes.

After 20-25 minutes, most of the liquid should be absorbed and rice should be cooked. Serve immediately. Garnish with cilantro and serve with extra yogurt if you'd like.

To meal prep: This meal serves four. Place rice in a meal prep containers and top with 1 chicken thigh. Garnish with cilantro and green onions.

영양 정보

• 칼로리: 528 kcal
• 지방 전체: 18.4 g
• 포화 지방: 7.7 g
• 탄수화물 전체: 45.1 g
• 식이섬유: 3.3 g
• 총 당류: 5.4 g
• 단백질: 42.5 g