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Tandoori-Chicken-Bowl mit Gurkenraita

Tandoori chicken bowls with spiced rice and raita

6
Points®
Total Time
12 hr 45 min
Prep
15 min
Cook
30 min
Serves
2
Difficulty
Easy
Looking for a healthy and flavourful meal? Try these Indian-inspired chicken bowls. Perfectly marinated skinless chicken breast—seasoned with tandoori spices—is roasted to perfection and served on a bed of aromatic brown rice infused with turmeric, curry powder and cardamom. Accompanied by crisp baby spinach, carrots and a refreshing homemade raita made from 99% fat-free Greek yoghurt and cucumber, this dish offers a delightful balance of flavours and textures. Ideal for meal prep or a wholesome dinner, these tandoori chicken bowls are a nutritious option that don’t skimp on taste.

Ingredients

99% fat-free, plain Greek yoghurt, unsweetened

1 cup(s), (240g)

Tandoori seasoning

3 tsp

Skinless chicken breast

250 g, cut into 5cm pieces

Brown rice, dry

½ cup(s), (100g)

Ground turmeric

½ tsp

Curry powder

1 tsp

Cardamom

½ tsp, ground

Lebanese cucumber

1 cup(s), finely chopped

Fresh ginger

2 tsp, (3cm piece), finely grated

Carrot(s)

1 medium, cut into matchsticks

Baby spinach

2½ cup(s)

Instructions

  1. Combine 100g yoghurt and tandoori seasoning in a large reusable ziplock or freezer bag. Add chicken and shake and toss, to ensure chicken is well coated in marinade. Leave in the fridge overnight.
  2. Preheat oven to 200°C. Cook rice in a pot of boiling water, according to packet instructions. Season with turmeric, curry powder and cardamom. Line a large baking dish (15 x 20cm) with baking paper. Place marinated chicken in baking dish and cook for 20 minutes, or until chicken is cooked through.
  3. To make raita, combine remaining yoghurt, cucumber and ginger in a small bowl. Season with salt and pepper. Divide chicken, rice, carrot, spinach and raita between 2 bowls. Serve.

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