Chicken Tikka Yogurt Skillet

Name: Chicken Tikka Yogurt Skillet
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: indian
Ingredients: 600 g chicken breast (large chunks); 150 g greek yogurt (divided); 2 tbsp garam masala; 1 tsp ground turmeric; 3 cloves garlic (grated); 1 thumb fresh ginger (grated); 1.5 tbsp neutral oil; 1 large onion (diced); 1 x 400 ml can canned crushed tomatoes; 150 g frozen peas; 3 cups cooked basmati rice (to serve); 1 handful cilantro — optional

Yogurt-marinated chicken seared and simmered in a spiced tomato pan sauce — weeknight tikka without the takeout.

35 minmedium4 servings$$indianGluten-freeHigh protein

Why it earns its place. The yogurt marinade tenderizes and carries the spices; 38 g of protein with a fraction of restaurant sodium and fat.

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Ingredients · 4 servings

600 gchicken breast — large chunks
150 ggreek yogurt — divided
2 tbspgaram masala
1 tspground turmeric
3 clovesgarlic — grated
1 thumbfresh ginger — grated
1.5 tbspneutral oil
1 largeonion — diced
1 x 400 ml cancanned crushed tomatoes
150 gfrozen peas
3 cupscooked basmati rice — to serve
1 handfulcilantro (optional)

Contains: dairy. Always check labels — brands vary.

Method

Toss chicken with half the yogurt, half the garam masala, turmeric, garlic, and ginger; marinate while you prep (or overnight).
10 min
Sear the chicken hard in oil until charred at the edges; remove.
6 min
Soften onion in the same pan; remaining spices in for a minute, then tomatoes. Simmer 5 minutes.
8 min
Chicken back in with the peas until cooked through; swirl in the last yogurt off the heat.
5 min
Serve over rice with cilantro.

Nutrition per serving

430calories

38 gprotein

44 gcarbs

10 gfat

5 gfiber

3 gsat fat

480 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 4 different plants toward your weekly variety.

Make it yours

allergyCoconut yogurt for dairy-free — add it only off the heat

cultureChickpeas + cauliflower for a plant version, same marinade trick on the cauliflower

costThighs are cheaper and even more forgiving

Storage. Fridge 3 days; the flavors deepen overnight. Freezes 2 months without the yogurt swirl.

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