Chicken Tikka with Cauliflower and Spinach
338
Calories
56g
Protein
13g
Carbs
5g
Fat
Chicken Tikka with Cauliflower and Spinach. A filling indian plate built around chicken and plenty of cauliflower.
Kcal 338 · Protein 56 g · Carbs 13 g · $ 4.00 per serving
This is a big plate on purpose. With no starch, the vegetables are what keep you full.
Protein 56g · Carbs 13g · Fat 5g
15 min
Prep
20 min
Cook
$ 4
Per Plate
338
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz chicken breast
- 1/4 cup plain nonfat greek yogurt
- 1.5 cups cooked cauliflower (from about 2 cups raw florets)
- 1.5 cups cooked spinach (from about two 10 oz bags raw)
- 1 tsp garam masala
- 1 tsp grated ginger
- 1 clove garlic, minced
- 10 oz chicken breast
- 1/2 cup plain nonfat greek yogurt
- 3 cups cooked cauliflower (from about 4 cups raw florets)
- 3 cups cooked spinach (from about two 10 oz bags raw)
- 2 tsp garam masala
- 2 tsp grated ginger
- 2 clove garlic, minced
- 20 oz chicken breast
- 1 cup plain nonfat greek yogurt
- 6 cups cooked cauliflower (from about 8 cups raw florets)
- 6 cups cooked spinach (from about two 10 oz bags raw)
- 4 tsp garam masala
- 4 tsp grated ginger
- 4 clove garlic, minced
- 30 oz chicken breast
- 1 1/2 cups plain nonfat greek yogurt
- 9 cups cooked cauliflower (from about 12 cups raw florets)
- 9 cups cooked spinach (from about two 10 oz bags raw)
- 6 tsp garam masala
- 6 tsp grated ginger
- 6 clove garlic, minced
- 40 oz chicken breast
- 2 cups plain nonfat greek yogurt
- 12 cups cooked cauliflower (from about 16 cups raw florets)
- 12 cups cooked spinach (from about two 10 oz bags raw)
- 8 tsp garam masala
- 8 tsp grated ginger
- 8 clove garlic, minced
Before You Start
Cut the cauliflower into florets, rinse the spinach, grate the ginger, and mince the garlic.
How To Make It
- Coat the chicken breast in the greek yogurt, garam masala, ginger, and garlic and let it sit 10 minutes.
- Warm a splash of water in a nonstick pan over medium heat, about 1 minute, until it steams.
- Add the chicken and cook, turning once, 12 to 14 minutes, until the juices run clear and the thickest part reaches 165°F.
- Move the chicken to a board to rest 5 minutes, then slice it.
- Steam the cauliflower and spinach, 5 to 6 minutes, until the cauliflower is fork tender.
- Plate the vegetables, top with the sliced chicken, and serve.
Fix It: If the yogurt coating browns too fast in the pan, lower the heat a notch so the chicken cooks through without scorching.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories338
- Protein56g
- Carbs13g
- Fat5g
- Fiber7g
- Sodium186mg
Bonus Benefits
- A Healthy Weight
- Blood Sugar
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Greek Yogurt: protein and live cultures, reported to feed your gut and keep you full.
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Greek Yogurt: protein and live cultures, reported to feed your gut and keep you full.
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Tools For This Recipe
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