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

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

2 uVoor 11Nutri-Score B€€
van @stealth_health_life38 imports0 keer gekookt
Recept aanpassen

wat u nodig heeft

Ingrediënten

11 personen
  • smoked paprika (for the spice mix)Kruiden en specerijen24 g
  • ground cumin (for the spice mix)Kruiden en specerijen12 g
  • garam masala (for the spice mix)Kruiden en specerijen6 g
  • ground coriander (for the spice mix)Kruiden en specerijen6 g
  • turmeric (for the spice mix)Kruiden en specerijen3 g
  • cayenne pepper (for the spice mix)Kruiden en specerijen2 g
  • chicken breast (whole, for grilling)Vlees1,4 kg
  • low-fat Greek yogurt (for the marinade)Zuivel240 g
  • minced garlic (divided between marinade and sauce)Groente en fruit4 stukken
  • ginger paste (divided between marinade and sauce)Groente en fruit4 stukken
  • lemon (juiced, for the marinade)Groente en fruit2 stukken
  • salt (for the marinade, plus more to taste)Kruiden en specerijen30 g
  • butter (divided between sauce and finish)Zuivel45 g
  • onion (chopped)Groente en fruit2 stukken
  • tomato pasteVoorraadkast60 g
  • canned tomatoes (one can)Voorraadkast411 g
  • waterOverig150 ml
  • cilantro (chopped, stems included, divided)Groente en fruit30 g
  • low-fat Greek yogurt (200 g for the sauce, 600 g for the herby yogurt sauce)Zuivel800 g
  • basmati rice (rinsed)Granen200 g
  • chicken bone broth (for cooking the rice)Voorraadkast350 ml
  • burrito tortillas (large flour tortillas)Bakkerij11 stukken
  • lemon (juiced, for the herby yogurt sauce)Groente en fruit1 stuk
  • milk (for the herby yogurt sauce)Zuivel80 ml
  • honey (for the herby yogurt sauce)Voorraadkast15 g
  • chives (chopped, for the herby yogurt sauce)Groente en fruit15 g

per portie

Voedingswaarden

483kcal

Koolhydraten
56 g
Eiwitten
40 g
Vetten
11 g
Keukengerei aanpassen

wat u gebruikt

Keukengerei

  • Mengkom ×2
  • Grill
  • Hapjespan
  • Blender
  • Steelpan
  • Keukenweegschaal

stap voor stap

Bereiding

  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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 6

  7. Simmer the chicken in the sauce

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

  8. Cook the rice

    • Cook the basmati rice in the chicken bone broth until tender and fluffy.
    Stap 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.
    Stap 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.
    Stap 10

  11. Roll the burritos

    • Divide the filling between the tortillas and roll them tightly, folding in the sides.
    • Wrap each burrito for freezing.
    Stap 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.
    Stap 12
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