Macro-Friendly, High Protein Chicken Tikka Masala Burritos
Serves 11
Directions
- 1Combine half of the spice mix with 48oz chicken breast, 240g yogurt, 2 tablespoons minced garlic, 2 tablespoons ginger paste, juice of 2 lemons, and 2 tablespoons salt to marinate the chicken.
- 2Cook 2 chopped onions over high heat in 30g butter until translucent or beginning to brown.
- 3Add 2 tablespoons minced garlic and 2 tablespoons ginger paste to the onions and sauté for 3-4 minutes.
- 4Add 4 tablespoons tomato paste and the remaining half of the spice mix to the onion mixture and simmer for 1 minute.
- 5Add 14.5oz can tomatoes, 150ml water, and a handful of chopped cilantro/stems to the sauce and simmer for 10-15 minutes.
- 6Blend the sauce until completely smooth.
- 7Add 200g low fat Greek yogurt, 15g butter, and a handful of chopped cilantro to the blended sauce and mix over a low simmer.
- 8Season the sauce with salt to taste.
- 9Grill the marinated chicken until charred, about 10 minutes, ensuring it is slightly undercooked (alternatively, bake or broil).
- 10Dice the grilled chicken and add it to the masala sauce.
- 11Cover the sauce with the chicken and simmer for 15-20 minutes.
- 12Cook 200g basmati rice in 350g Chicken bone broth (optional, for extra protein and flavor).
- 13Prepare the Herby Yogurt sauce by mixing 600g low fat greek yogurt, juice of 1 lemon, 80ml milk, 15g honey, and chopped chives/cilantro.
- 14Place the meat/rice mixture in a bowl and refrigerate for approximately 20 minutes to help it thicken.
- 15Assemble the burritos using 11 tortillas, filling them with the chicken and rice mixture.
Ingredients
- 3 tbsp smoked paprika
- 2 tbsp cumin
- 1 tbsp garam masala
- 1 tbsp coriander
- 1 tsp turmeric
- 1 tsp cayenne
- 48 oz chicken breast
- 240 g yogurt
- 2 tbsp minced garlic
- 2 tbsp ginger paste
- 2 juice of lemons
- 2 tbsp salt
- 30 g butter
- 2 onions, chopped
- 2 tbsp minced garlic
- 2 tbsp ginger paste
- 4 tbsp tomato paste
- 14.5 oz can tomatoes
- 150 ml water
- 1 handful chopped cilantro/stems
- 200 g low fat Greek yogurt
- 15 g butter
- 1 handful chopped cilantro
- 1 to taste salt
- 200 g basmati rice
- 350 g Chicken bone broth
- 11 burrito tortillas
- 600 g low fat greek yogurt
- 1 juice of lemon
- 80 ml milk
- 15 g honey
- 1 handful Chopped Chives/cilantro
Equipment
bowlair fryerpan
Tips
- Use half of the spice mix in the marinade and half in the sauce.
- Cook rice in bone broth for extra protein and flavor (optional).
- Refrigerate meat/rice mixture for ~20 minutes to thicken and make rolling easier.
- Reheat by microwaving for 2 minutes, then air frying at 375 for 6-8 minutes, or pan frying.
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