Published on

Indian Chicken Tikka Masala Bake

Authors
  • avatar
    Name
    ChefPandas
    Twitter

🍽️ Recipe Overview

  • Dietary Needs: High-fat, high-protein, high-fiber
  • Cuisine: Indian
  • Calories/Serving: 484
  • Time: Medium
  • Serves: 1
  • Equipment: Oven
  • Skill Level: Hard

👨‍🍳 Chef's Notes

Baking the chicken tikka in the oven adds a delightful crunch to this classic dish, enhancing its texture and flavor profile. The high-protein and high-fiber components make it a satisfying and nutritious meal, perfect for those looking to indulge guilt-free.

⭐ Why This Recipe Works

By combining the traditional Indian flavors of chicken tikka masala with the innovative baking technique, this recipe creates a unique sensory experience that elevates the dish to new heights. The high-protein content from the chicken and the high-fiber elements from the spices and vegetables make this a wholesome meal option.

🧾 Ingredients

  • 200g Chicken breast, cubed (7 oz)
  • 100g Sushi rice (½ cup)
  • 1 tbsp Garam masala
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 1 tbsp Olive oil
  • 1 Bell pepper, diced
  • 1 Onion, sliced
  • 2 tbsp Yogurt
  • Salt and pepper to taste

🔪 Preparation

  1. Preheat the oven to 200°C (400°F).
  2. In a bowl, mix the cubed chicken with garam masala, cumin, paprika, salt, pepper, and olive oil. Marinate for 30 minutes.
  3. Cook the sushi rice according to package instructions.
  4. Saute the bell pepper and onion until slightly caramelized.
  5. Mix the cooked rice with sauteed vegetables and yogurt.

🥘 Cooking Instructions

  1. Skewer the marinated chicken pieces and place them on a baking tray.
  2. Bake in the preheated oven for 20-25 minutes until the chicken is cooked through.
  3. Serve the baked chicken tikka with the vegetable rice mixture.

⏱️ Timing Breakdown

  • Preparation: 15 minutes
  • Marination: 30 minutes
  • Cooking: 25 minutes

📊 Nutrition Facts

  • Calories: 484
  • Protein: 35g
  • Fat: 10g
  • Carbohydrates: 60g
  • Fiber: 8g

🔄 Variations & Substitutions

  • For a vegan option, substitute chicken with tofu or paneer.
  • Use brown rice or quinoa instead of sushi rice for a different flavor profile.
  • Experiment with different vegetable combinations like spinach or broccoli.

💡 Pro Tips

  • For extra crispy chicken, broil for the last 2-3 minutes.
  • Adjust the spice levels to suit your taste preferences.

🌡️ Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 180°C (350°F) for 10-15 minutes or until heated through.

Remember to:

  • Enjoy the visual cues of the chicken turning golden brown in the oven.
  • Ensure the chicken is fully cooked by checking for an internal temperature of 75°C (165°F).
  • The aroma of the spices and herbs intensifying signals the dish is almost ready.
  • Garnish with fresh cilantro and a squeeze of lemon for a burst of freshness.