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Lentils.org

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Tandoor Chicken Power Bowl

Prep Time: 20 Minutes

Total time: 45 Minutes

Servings: 10

Tandoor marinated roasted chicken served on a base of lentils and rice, topped with spinach, cucumber, tomatoes, a dollop of raita, a naan wedge, queso fresco, and cilantro.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    1 cup (250 mL) plain yogurt

    2 Tbsp (30 mL) lemon juice

    2 Tbsp (30 mL) minced ginger

    2 Tbsp (30 mL) minced garlic

    2 Tbsp (30 mL) tandoori masala spice blend

    1 tsp (5 mL) cumin

    ½ tsp (2 mL) ground coriander

    ½ tsp (2 mL) cayenne pepper (adjust for spice preference)

    ¼ cup (60 mL) vegetable oil

    salt and pepper, to taste

    20 oz (600 g) chicken thighs, boneless, skinless, medium dice

    5 cups (1.25 L) basmati rice, cooked

    5 cups (1.25 L) whole red lentils, cooked

    10 cups (2.5 L) baby spinach, sauteed

    5 cups (1.25 L) cucumber, thinly shaved

    5 cups (1.25 L) Roma tomatoes, thinly sliced

    20 oz (600 mL) raita*

    5 pieces naan bread

    10 oz (300 g) queso fresco

    ½ cup (125 mL) cilantro, minced


Directions

  1. In a large bowl, combine yogurt, lemon juice, ginger, garlic, tandoori masala, cumin, coriander, cayenne pepper, oil, salt, and pepper. Add chicken pieces and toss to coat them evenly. Cover and refrigerate for at least 30 minutes, or preferably overnight for deeper flavor.
  2. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Arrange the marinated chicken pieces in a single layer on the prepared baking sheet. Bake for 20-25 minutes, or until chicken is cooked through and golden brown.
  3. To plate this dish, prepare 10 bowls and create a base of ½ cup (125 mL) rice and ½ cup (125 mL) lentils. Top with spinach, cucumber, and tomatoes. Finish with 2 oz (60 mL) raita, half of a naan, 2 oz (60 g) tandoori chicken, 1 oz (30 g) of queso fresco, and cilantro.
  4. *To Prepare the Raita: In a medium bowl, whisk together yogurt, cucumber, mint, cilantro, cumin, salt, and pepper. Cover and refrigerate until ready to serve.


Nutritional Information

  • Serving Size: 1 bowl
  • Per serving:
  • Calories 750
  • Total Fat 26 g
  • Saturated Fat 8 g
  • Cholesterol 85 mg
  • Carbohydrates 89 g
  • Dietary Fibre 13 g
  • Sugar 8 g
  • Protein 38 g
  • Sodium 1260 mg
  • Potassium 957 mg
  • Folate 299 mcg