Chicken Tikka Masala with Jasmine Rice
Chicken tikka masala with Jasmine Rice - Aromatic classic from India
Healthy, because
Even smarter
Nutritional values
Essential oils, for example from spices, soothe an irritated stomach, inhibit inflammation and at the same time bring a variety of flavors to the food.
You want to enjoy the chicken tikka masala with rice vegetarian? No problem, then they replace the chicken breast fillet simply by diced tofu. The chicken broth can be replaced by vegetable broth.
(Percentage of daily recommendation)
| Calorie | 658 cal. | (31 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 20.9 μg | (35 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 26.2 mg | (218 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 117 mg | (123 %) | ||
| Potassium | 1,623 mg | (41 %) | ||
| Calcium | 242 mg | (24 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 4 chicken breast fillets (boneless, skinless)
- 1 oz ginger roots
- 4 garlic cloves
- 2 red chili peppers
- 2 Tbsps Ghee (clarified butter)
- 2 tsps ground paprika
- 1 tsp ground Cumin
- 1 tsp ground Coriander
- ½ tsp ground Turmeric
- 1 tsp Garam Masala
- 14 ozs Greek yogurt
- 11 ozs Jasmine- Brown rice
- salt
- 1 red Bell pepper
- 1 onion
- 1 Zucchini
- 3 scallions
- 1 Tbsp Tomato paste
- 8 ozs Chicken broth
- 7 ozs chunky tomatoes (canned)
- peppers
- 1 handful fresh cilantro
- 1 organic lime
Preparation steps
Pat chicken dry and cut into bite-sized cubes. Peel and finely dice ginger and garlic. Halve chili peppers lengthwise, remove seeds, wash and chop.
Heat 1 tablespoon of ghee in a frying pan. Stir-fry ginger, garlic and chilies in it for 3 minutes over medium heat. Add paprika, cumin, coriander, turmeric and garam masala and stir-fry for 1-2 minutes. In a bowl, mix yogurt with half of the spice mixture. Mix in chicken and marinate in refrigerator for about 1 hour.
Then remove chicken from marinade (set marinade aside), place in baking dish and bake in preheated oven at 200 °C / 400 °F for 25-30 minutes. Meanwhile, cook rice in 2.5 times the amount of salted water according to package instructions for 30-35 minutes.
In the meantime, halve the bell pepper, remove the seeds, wash and cut into cubes. Peel onion and chop finely. Clean zucchini, wash, quarter lengthwise, remove seeds and cut into small pieces. Clean the spring onions, wash and cut into fine rings.
In a large frying pan, heat remaining ghee. Saute onion with bell bell pepper in it over medium heat for 5 minutes. Add zucchini and half of the green onions and saute for about 10 minutes, stirring. Stir in tomato paste and remaining spice mixture and saute for 3 minutes. Deglaze with broth, add chunky tomatoes with marinade set aside, salt and pepper everything and simmer until creamy in 5-7 minutes, adding a little water if needed.
Remove the meat from the oven, mix into the sauce, season to taste and place on plates with the rice. Wash and shake dry cilantro, rinse lime and cut into pieces. Serve chicken tikka masala sprinkled with remaining scallion rings and cilantro, serving the lime pieces separately.
