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Indian Chicken Masala Bake with Spiced Sweet Potato Rice

Authors
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    Name
    ChefPandas
    Twitter

🍽️ Recipe Overview

  • Cuisine: Indian Fusion
  • Dietary: Balanced, High-Protein, Low-Carb
  • Skill Level: Medium
  • Time: Medium
  • Yields: 2 servings

👨‍🍳 Chef's Notes

Experiment with different spice combinations to customize the flavor profile to your liking. The sweet potato rice adds a nutritious twist to the traditional Indian chicken masala.

⭐ Why This Recipe Works

Baking the chicken masala ensures even cooking and allows the flavors to meld together beautifully, while the spiced sweet potato rice adds a low-carb, fiber-rich element to the dish.

🧾 Ingredients

  • 2 chicken breasts, boneless and skinless (300g / 10.5 oz)
  • 1 cup Basmati rice (200g)
  • 1 large sweet potato, grated (300g)
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • Salt and pepper to taste
  • Fresh cilantro, chopped, for garnish
  • Cooking spray

🔪 Preparation

  1. Preheat the oven to 180°C (350°F).
  2. Season the chicken breasts with salt, pepper, and a pinch of turmeric.
  3. In a bowl, mix the grated sweet potato with cumin, coriander, and cinnamon.
  4. Rinse the Basmati rice under cold water until the water runs clear.

🥘 Cooking Instructions

  1. In a skillet over medium heat, sauté the onions and garlic until translucent.
  2. Add the spiced sweet potato mixture and cook for 5 minutes.
  3. Add the rinsed Basmati rice, stir well, and cook for another 2 minutes.
  4. Transfer the sweet potato rice mixture to a baking dish.
  5. Place the seasoned chicken breasts on top of the rice.
  6. Cover the dish with foil and bake for 25 minutes.
  7. Remove the foil and bake for an additional 10 minutes until the chicken is cooked through.
  8. Garnish with fresh cilantro before serving.

⏱️ Timing Breakdown

  • Preparation: 15 minutes
  • Cooking: 35 minutes

📊 Nutrition Facts

  • Calories: 758 per serving
  • Protein: 45g
  • Carbohydrates: 95g
  • Fat: 14g
  • Fiber: 8g

🔄 Variations & Substitutions

  • For a vegan option, replace chicken with tofu or chickpeas.
  • Swap Basmati rice with cauliflower rice for a low-carb alternative.

💡 Pro Tips

  • Ensure the chicken breasts are evenly seasoned for a flavorful outcome.
  • Let the dish rest for a few minutes before serving to allow the flavors to settle.

🌡️ Storage Instructions

  • Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat in the oven at 160°C (320°F) until warmed through.