How to Meal-Prep Chicken Tikka Masala Without Sacrificing Authenticity (5 Portions, Macro-Tracked)
Chef Jack Ovens walks through a calorie-optimised chicken tikka masala built for meal prep, using a yogurt-spice marinade and low-fat cream to keep it rich without the excess calories. The video covers everything from marinating the chicken thighs to batch-cooking fluffy basmati rice, and includes per-portion macro breakdowns throughout. Ideal for anyone wanting a flavourful, freezer-friendly Indian-inspired dish ready for the week.
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🧾 Ingredients
- 1700g (1.5lbs) chicken thigh, diced
- 21/2 lemon, juiced
- 36 garlic cloves, minced
- 415g ginger, minced
- 52 tsp ground cumin
- 63/4 tsp ground coriander
- 73/4 tsp garam masala
- 81 1/2 tsp sweet paprika
- 91 tsp Kashmiri chilli powder
- 102 1/2 tbsp natural yogurt
- 111 tbsp peanut oil (marinade)
- 121 tbsp peanut oil (sauce)
- 131 brown onion, roughly chopped
- 1410g ginger, minced (sauce)
- 151/2 tsp ground turmeric
- 161 tbsp ground coriander (sauce)
- 171 1/2 tsp sweet paprika (sauce)
- 181 1/2 tbsp concentrated tomato paste
- 191 can (400g) chopped tomatoes
- 201/4 lemon, juiced (sauce)
- 213/4 cup (180ml) low-fat cream
- 223/4 tsp garam masala (sauce)
- 23300g basmati rice, washed
- 24600ml cold water
- 254 bay leaves
- 26fresh coriander (cilantro), to garnish
- 27naan bread, to serve
- 28salt to taste
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