3d • General discussion
High-Protein Chicken Tikka Masala (Meal Prep Friendly)
Serves: 4
Time: 25–30 mins
Goal: Fat loss + muscle retention (high protein, controlled calories)
Ingredients
- 600g chicken breast (diced)
- 1 tbsp olive oil (or 1 kcal spray)
- 1 large onion (finely chopped)
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (or 1 tsp lazy ginger)
- 1–2 tbsp tikka masala curry powder (or garam masala + paprika)
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp chilli powder (optional)
- 1 tbsp tomato puree
- 1 tin chopped tomatoes (400g)
- 200ml chicken stock
- 200g 0% fat Greek yogurt (stirred at the end)
- Salt + pepper
- Fresh coriander (optional)
Optional extra veg (recommended):
- 200g spinach or peppers/mushrooms
Method
- Cook chicken: Heat oil in a pan, add chicken, season with salt/pepper and brown for 4–5 mins. Remove and set aside.
- Build flavour: Add onion to the pan and cook 5 mins until soft. Add garlic + ginger and cook 1 min.
- Add spices: Stir in curry powder, cumin, turmeric, chilli powder and tomato puree. Cook 30 seconds.
- Make sauce: Add chopped tomatoes + chicken stock. Simmer 8–10 mins.
- Finish: Add chicken back in. Simmer 5 mins until cooked through.
- Creamy protein boost: Turn heat low and stir in Greek yogurt (don’t boil after adding).
- Optional: stir spinach in at the end to wilt.
Macros (Per Serving, recipe makes 4)
(These are estimates but close enough for tracking)
- Calories: ~380 kcal
- Protein: ~50g
- Carbs: ~18g
- Fat: ~10g
3
2 comments
High-Protein Chicken Tikka Masala (Meal Prep Friendly)
powered by
skool.com/coach-simons-fitness-hub-2097
Accountability. Results. A premium free fat-loss community with SHREDIN8, VIP Online & Hybrid Elite coaching plans available for serious results.
Suggested communities
Powered by