Calories: 1266 kcal (or 719 kcal smaller portion)
Macros: 129g Protein, 104g Carb & 38g Fat
Full disclosure – this was on a ‘carb refeed’ day as part of a blitz cut. As in, it’s a BIG portion, but as always there’s a smaller average option below. Now I’ve got that out of they way, let’s talk about the flavour. OMG – It’s like dining at a high-end Indian restaurant! There is no way to replicate this flavour in shop-bought pot, as the shelf-stable ingredients just mess with the flavour profile. This is creamy, deep, mildly spiced and with a nice undertone of lemon zestiness. It looks amazing, and tastes even better. Give it a go, and wow your friends and family! 😋
For a smaller portion, halve the Chicken and sauce ingredients amounts. Also, serve up 180 grams of cooked Basmati Rice. This will save you 546 calories without sacrificing the flavour or experience whatsoever.
Cooking Time: 30mins (+ marinading chicken for min 1 hour)
- Cooked Basmati Rice (packet) – 250g
- Chicken Breast – 502g
- Organic Sheep Yoghurt – 100g
- Passata – 50ml
- Ghee – 11ml
- Brown Sugar – 1x teaspoon
- Turmeric – 1x teaspoon
- Garam Masala – 2x teaspoon
- Cayenne Pepper Spice – ½ x teaspoon
- Crushed Ginger (lazy) – 1x teaspoon
- Crushed Garlic (lazy) – 1x teaspoon
- Fresh Lemon Juice – ½ x fruit squeezed
- Rock Salt – 1x teaspoon
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
Turmeric is all the rage this year, due to it’s ability to fight inflammation, containing antioxidants, protecting your heart, having brain boosting properties and linked to helping ward off diabetes and cancer.
Ginger is cited to be an anti-inflammatory, antioxidant, Antinausea and weight loss aid.
White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Lemon promotes hydration, is a good source of Vitamin C, supports weight loss and can aid digestion.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
- Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
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