WW Chicken Tikka Masala Bowl with Garlic Courgette and Turmeric Rice

by

The WW Chicken Tikka Masala Bowl with Garlic Courgette and Turmeric Rice is comforting and delicious. We made this meal with chicken breast, tikka masala paste, yogurt, garlic, seasoning, olive oil, onion, courgettes, cooking spray, lemon, mint, honey, basmati rice, chicken stock cube, and water. This recipe contains 45 grams of protein and 390 calories per serving. It takes one hour to prepare this meal. Store this WW Chicken Tikka Masala Bowl with Garlic Courgette and Turmeric Rice for four days in the refrigerator. You may pair this bowl with cucumber raita, tomato mint salad, garlic green beans, roasted cauliflower, tandoori cauliflower, lemon wedges, or pickled red onion.

STATS:

  • Calories: 390 kcal
  • Preparation time: 15 minutes
  • Cooking time: 30 minutes
  • Total time: 60 minutes
  • Serving size: 1 complete bowl
  • Cuisine: Indian
  • Course: Main
  • Diet: Weight Watchers
  • Marinating time: 30 minutes
  • Serving: 6

EQUIPMENT:

  • Large mixing bowl
  • Cutting board
  • Knife
  • Measuring spoons
  • Small mixing bowl
  • Medium saucepan with lid
  • Large non-stick skillet
  • Measuring cup
  • Wooden spoon
  • Tongs
  • Large frying pan
  • Fork
  • Airtight containers
  • 6 serving bowls

INGREDIENTS:

EXTRA-LIGHT TIKKA CHICKEN:

  • 800 g boneless chicken breast
  • 1½ tbsp tikka masala paste
  • 2 minced garlic cloves
  • One tsp paprika
  • 4 tbsp fat-free Greek yogurt
  • One tsp olive oil
  • Cooking spray

GARLIC COURGETTE:

  • 1/2 sliced red onion
  • 1 minced garlic clove
  • 3 medium courgettes (sliced into half-moons)
  • Cooking spray
  • 2 tbsp water

LIGHT LEMON-MINT YOGURT SAUCE:

  • One lemon, juiced
  • One small handful chopped mint
  • 1 tsp honey
  • 8 tbsp fat-free Greek yogurt

LIGHT TURMERIC RICE:

  • 120 g uncooked basmati rice
  • One tsp turmeric
  • 250 ml water
  • One reduced-sodium chicken stock cube

INGREDIENT NOTES:

CHICKEN BREAST:

  • It provides lean protein and cooks quickly in the skillet. You may utilize turkey breast as per your preference.

TIKKA MASALA PASTE:

  • This paste gives most of the seasoning to the chicken, so you do not need ingredients separately. You may use a homemade mixture of spices and tomato paste as another choice.

FAT-FREE GREEK YOGURT:

  • Yogurt coats the chicken well and gives a tender texture to the recipe. It includes mild tanginess to work perfectly with spices. You may use low-fat plain yogurt as an alternative.

COURGETTES:

  • They make the meal more filling without including extra calories. Courgettes give moisture and pleasant texture to the dish. Replace them with zucchini as a substitute.

BASMATI RICE:

  • Basmati rice works well in the recipe and becomes fluffy when cooked. You may use brown basmati rice as another idea.

INSTRUCTIONS:

PREPARE THE RICE:

  1. Place the basmati rice in the strainer and rinse it thoroughly with cold water.
  2. Put the rice, turmeric, 250 ml water, and chicken stock cube in the saucepan.
  3. Boil the mixture on medium-high flame and cook it as per the rice package guidelines after covering the saucepan.
  4. Turn off the flame and leave the rice for 5 minutes, then remove the lid and fluff it.

COOK THE CHICKEN:

  1. First, cut the chicken breast on the board into small pieces.
  2. Mix the chicken pieces, tikka masala paste, Greek yogurt, garlic, paprika, and olive oil in the bowl.
  3. Cover the bowl and chill for 30 minutes, or you can marinate it for 4 hours as well.
  4. Heat the skillet nicely and coat it properly with cooking spray.
  5. Include a single layer of marinated chicken and cook the first side for five minutes.
  6. Turn the chicken pieces and cook them for 7 minutes, stirring occasionally.
  7. Remove the chicken pieces from the flame and cover them loosely.

PREPARE THE GARLIC COURGETTE AND YOGURT SAUCE:

  1. Slice the red onion thinly and cut the courgettes into half-moons.
  2. Warm the pan on medium flame and coat it with cooking spray.
  3. Cook the sliced red onion for 3 minutes, then the garlic for 30 seconds.
  4. Add the sliced courgettes and 2 tbsp water, then cover the pan for 2 minutes.
  5. Remove the lid and cook the ingredients for 5 minutes, stirring occasionally.
  6. Mix the fat-free Greek yogurt, lemon juice, mint, & 1 tsp honey in a small bowl to make the smooth sauce.

ASSEMBLE THE BOWLS AND SERVE:

  • Include a portion of turmeric rice, then add garlic courgette to the bowls.
  • Put the cooked chicken tikka and spoon the lemon-mint yogurt sauce over it.
  • Lastly, add a little mint and squeeze fresh lemon on top, then serve.

SERVING SUGGESTIONS:

INDIAN SIDES:

  • Cucumber Raita
  • Kachumber Salad
  • Tandoori Cauliflower
  • Spiced Roasted Carrots
  • Mint Cucumber Salad

SALADS:

  • Cucumber Tomato Salad
  • Indian Kachumber Salad
  • Carrot Cucumber Salad
  • Tomato Mint Salad
  • Lemon Herb Green Salad

VEGETABLE SIDES:

  • Tandoori Broccoli
  • Roasted Cauliflower
  • Garlic Green Beans
  • Spiced Bell Peppers
  • Roasted Mushrooms

TOPPINGS:

  • Fresh Mint
  • Fresh Coriander
  • Lemon Wedges
  • Sliced Cucumber
  • Pickled Red Onion

TIPS:

  • Cut the chicken into similar pieces to cook them well at the same time.
  • Do not add too many chicken pieces in the pan so they cook instead of steaming.
  • Cook the courgette to make it tender and keep it from getting watery.
  • You should keep the yogurt cool for better results with the warm spiced chicken and turmeric rice.

STORAGE INFORMATION:

FRIDGE:

  • Store the cooked chicken, turmeric rice, garlic courgette, and yogurt sauce in separate closed boxes for three days.

FREEZER:

  • Freeze the cooked chicken for three months and turmeric rice for 2 months.

FAQs:

Can I include chicken thighs in this recipe?

  • Yes, you may add them for juicier results, but the points will increase.

How can we make this meal oil-free?

  • Yes, you may use a good pan and cooking spray for an oil-free version.

Does regular yogurt work perfectly in the recipe?

  • Yes, you may use plain natural yogurt, although Greek yogurt keeps the recipe lighter.

Is replacing honey good from the sauce?

  • Honey maintains the lemon in the sauce; you may skip it as well for a lighter version.

Can I prepare this meal for nut-allergic people?

  • Yes, you may prepare it for them because this recipe is naturally nut-free.

NUTRITIONAL INFORMATION:

Calories: 370 kcal

Net carbs: 32 g

Iron: 2.3 mg

Total carbs: 36 g

Vitamin A: 2,000 IU

Fiber: 4 g

Calcium: 105 mg

Protein: 45 g

Sodium: 650 mg

Potassium: 800 mg

Weight Watchers Points: 8 Points