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Chicken Tikka Masala Burritos (High-Protein Freezer Meal Prep)
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Chicken Tikka Masala Burritos (High-Protein Freezer Meal Prep)

2 Std.Für 11Nutri-Score B€€
von @stealth_health_life38 Importe0 Mal gekocht
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was Sie brauchen

Zutaten

11 Personen
  • smoked paprika (for the spice mix)Gewürze24 g
  • ground cumin (for the spice mix)Gewürze12 g
  • garam masala (for the spice mix)Gewürze6 g
  • ground coriander (for the spice mix)Gewürze6 g
  • turmeric (for the spice mix)Gewürze3 g
  • cayenne pepper (for the spice mix)Gewürze2 g
  • chicken breast (whole, for grilling)Fleisch1,4 kg
  • low-fat Greek yogurt (for the marinade)Milchprodukte240 g
  • minced garlic (divided between marinade and sauce)Obst & Gemüse4 Stücke
  • ginger paste (divided between marinade and sauce)Obst & Gemüse4 Stücke
  • lemon (juiced, for the marinade)Obst & Gemüse2 Stücke
  • salt (for the marinade, plus more to taste)Gewürze30 g
  • butter (divided between sauce and finish)Milchprodukte45 g
  • onion (chopped)Obst & Gemüse2 Stücke
  • tomato pasteVorräte60 g
  • canned tomatoes (one can)Vorräte411 g
  • waterAndere150 ml
  • cilantro (chopped, stems included, divided)Obst & Gemüse30 g
  • low-fat Greek yogurt (200 g for the sauce, 600 g for the herby yogurt sauce)Milchprodukte800 g
  • basmati rice (rinsed)Getreide200 g
  • chicken bone broth (for cooking the rice)Vorräte350 ml
  • burrito tortillas (large flour tortillas)Backwaren11 Stücke
  • lemon (juiced, for the herby yogurt sauce)Obst & Gemüse1 Stück
  • milk (for the herby yogurt sauce)Milchprodukte80 ml
  • honey (for the herby yogurt sauce)Vorräte15 g
  • chives (chopped, for the herby yogurt sauce)Obst & Gemüse15 g

pro Portion

Nährwerte

483kcal

Kohlenhydrate
56 g
Eiweiß
40 g
Fett
11 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Rührschüssel ×2
  • Grill
  • Schmorpfanne
  • Standmixer
  • Stielkasserolle
  • Küchenwaage

Schritt für Schritt

Zubereitung

  1. Make the spice mix

    • Combine the smoked paprika, cumin, garam masala, ground coriander, turmeric and cayenne.
    • Set aside half for the marinade and half for the sauce.
    Schritt 1

  2. Marinate the chicken

    • In a bowl, mix the Greek yogurt, minced garlic, ginger paste, lemon juice, salt and half of the spice mix.
    • Add the chicken breast and coat well. Let it marinate.
    Schritt 2

  3. Start the masala sauce

    • Melt the butter in a sauté pan and cook the onions over high heat until translucent and beginning to brown.
    • Add the minced garlic and ginger paste and sauté for 3–4 minutes.
    • Stir in the tomato paste and the remaining spice mix and simmer for 1 minute.
    Schritt 3

  4. Simmer and blend the sauce

    • Add the canned tomatoes, water and a handful of chopped cilantro with stems.
    • Simmer for 10–15 minutes, then blend until completely smooth.
    Schritt 4

  5. Finish the sauce

    • Return the blended sauce to a low simmer.
    • Stir in the Greek yogurt, the remaining butter and a handful of chopped cilantro.
    • Season with salt to taste.
    Schritt 5

  6. Grill the chicken

    • Grill the chicken until charred, about 10 minutes, or bake/broil it. It should be slightly undercooked.
    • Dice the chicken and add it to the sauce.
    Schritt 6

  7. Simmer the chicken in the sauce

    • Cover the pan and simmer gently so the chicken finishes cooking and absorbs the sauce.
    Schritt 7

  8. Cook the rice

    • Cook the basmati rice in the chicken bone broth until tender and fluffy.
    Schritt 8

  9. Make the herby yogurt sauce

    • Whisk the Greek yogurt with the lemon juice, milk and honey.
    • Fold in the chopped chives and cilantro.
    Schritt 9

  10. Chill the filling

    • Combine the chicken masala mixture with the rice in a bowl.
    • Refrigerate so it thickens and becomes easier to roll.
    Schritt 10

  11. Roll the burritos

    • Divide the filling between the tortillas and roll them tightly, folding in the sides.
    • Wrap each burrito for freezing.
    Schritt 11

  12. Reheat and serve

    • From frozen, wrap in a paper towel and microwave for 2 minutes.
    • Air fry at 190 °C for 6–8 minutes to crisp the tortilla, or pan fry.
    • Serve with the herby yogurt sauce for dipping.
    Schritt 12
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