Tikka Spiced Chicken with Cauliflower
Ingredients Knolling 1:1
401
Calories
56g
Protein
28g
Carbs
6g
Fat
Yogurt and garam masala chicken roasted with cauliflower, with spinach and a little brown rice.
Kcal 401 · Protein 56 g · Carbs 28 g · $ 4.00 per serving
Protein 56g · Carbs 28g · Fat 6g
10 min
Prep
20 min
Cook
$ 4
Per Plate
401
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz chicken breast, cut into 1-inch pieces
- 1/4 cup greek yogurt
- 1.5 cups cauliflower florets
- 1 cup spinach, rinsed
- 1/4 cup cooked brown rice
- 1 tsp garam masala
- 1/2 tsp turmeric
- 1 tsp ginger, grated
- 1 lemon, halved
- 10 oz chicken breast, cut into 1-inch pieces
- 1/2 cup greek yogurt
- 3 cups cauliflower florets
- 2 cups spinach, rinsed
- 1/2 cup cooked brown rice
- 2 tsp garam masala
- 1 tsp turmeric
- 2 tsp ginger, grated
- 2 lemon, halved
- 20 oz chicken breast, cut into 1-inch pieces
- 1 cup greek yogurt
- 6 cups cauliflower florets
- 4 cups spinach, rinsed
- 1 cup cooked brown rice
- 4 tsp garam masala
- 2 tsp turmeric
- 4 tsp ginger, grated
- 4 lemon, halved
- 30 oz chicken breast, cut into 1-inch pieces
- 1 1/2 cups greek yogurt
- 9 cups cauliflower florets
- 6 cups spinach, rinsed
- 1 1/2 cups cooked brown rice
- 6 tsp garam masala
- 3 tsp turmeric
- 6 tsp ginger, grated
- 6 lemon, halved
- 40 oz chicken breast, cut into 1-inch pieces
- 2 cups greek yogurt
- 12 cups cauliflower florets
- 8 cups spinach, rinsed
- 2 cups cooked brown rice
- 8 tsp garam masala
- 4 tsp turmeric
- 8 tsp ginger, grated
- 8 lemon, halved
Before You Start
Coat the chicken while the oven heats; even 10 minutes helps.
How To Make It
- Heat the oven to 425°F and line a sheet pan with parchment.
- Stir the greek yogurt, garam masala, turmeric, ginger and the juice of half the lemon, then coat the chicken in it.
- Spread the chicken and cauliflower on the pan and roast 18 to 20 minutes, until the chicken reaches 165°F with no pink and the cauliflower is golden.
- Wilt the spinach in a skillet with a splash of water, about 1 minute, until bright and just wilted.
- Serve the chicken and cauliflower over the spinach and rice with the other lemon half.
Fix It: Cauliflower pale? Roast 4 minutes more on the top rack.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 20 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories401
- Protein56g
- Carbs28g
- Fat6g
- Fiber9g
- Sodium178mg
Bonus Benefits
- A Healthy Weight
- Heart Health
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cauliflower: fiber, reported to add volume without many calories.
Greek Yogurt: protein, reported to keep you full longer.
Cauliflower: fiber, reported to add volume without many calories.
Greek Yogurt: protein, reported to keep you full longer.
Tools For This Recipe
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