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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 godz.Porcje: 11Nutri-Score B€€
od @stealth_health_life38 importówugotowano 0 razy
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Składniki

11 osób
  • smoked paprika (for the spice mix)Przyprawy24 g
  • ground cumin (for the spice mix)Przyprawy12 g
  • garam masala (for the spice mix)Przyprawy6 g
  • ground coriander (for the spice mix)Przyprawy6 g
  • turmeric (for the spice mix)Przyprawy3 g
  • cayenne pepper (for the spice mix)Przyprawy2 g
  • chicken breast (whole, for grilling)Mięso1,4 kg
  • low-fat Greek yogurt (for the marinade)Nabiał240 g
  • minced garlic (divided between marinade and sauce)Warzywa i owoce4 kawałki
  • ginger paste (divided between marinade and sauce)Warzywa i owoce4 kawałki
  • lemon (juiced, for the marinade)Warzywa i owoce2 kawałki
  • salt (for the marinade, plus more to taste)Przyprawy30 g
  • butter (divided between sauce and finish)Nabiał45 g
  • onion (chopped)Warzywa i owoce2 kawałki
  • tomato pasteSpiżarnia60 g
  • canned tomatoes (one can)Spiżarnia411 g
  • waterInne150 ml
  • cilantro (chopped, stems included, divided)Warzywa i owoce30 g
  • low-fat Greek yogurt (200 g for the sauce, 600 g for the herby yogurt sauce)Nabiał800 g
  • basmati rice (rinsed)Produkty zbożowe200 g
  • chicken bone broth (for cooking the rice)Spiżarnia350 ml
  • burrito tortillas (large flour tortillas)Piekarnia11 kawałki
  • lemon (juiced, for the herby yogurt sauce)Warzywa i owoce1 kawałek
  • milk (for the herby yogurt sauce)Nabiał80 ml
  • honey (for the herby yogurt sauce)Spiżarnia15 g
  • chives (chopped, for the herby yogurt sauce)Warzywa i owoce15 g

na porcję

Wartości odżywcze

483kcal

Węglowodany
56 g
Białko
40 g
Tłuszcz
11 g
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Przybory

  • Miska ×2
  • Grill
  • Patelnia głęboka
  • Blender kielichowy
  • Rondel
  • Waga kuchenna

krok po kroku

Przygotowanie

  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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 6

  7. Simmer the chicken in the sauce

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

  8. Cook the rice

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

  11. Roll the burritos

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