Tandoori Chicken Saag & Cauliflower Rice

Quick Tandoori Chicken Saag and Cauliflower Rice

Ingredients:

  • For the Tandoori Chicken:

    • 4 boneless, skinless chicken breasts

    • 1 cup plain Greek yogurt

    • 2 tablespoons lemon juice

    • 1 tablespoon garam masala

    • 1 teaspoon ground cumin

    • 1 teaspoon ground turmeric

    • 1 teaspoon garlic powder

    • 1 teaspoon paprika

    • Salt and pepper to taste

    • Fresh cilantro for garnish

  • For the Saag:

    • 1 tablespoon olive oil

    • 2 cloves garlic, minced

    • 5 cups fresh spinach, chopped

    • Salt to taste

  • For the Cauliflower Rice:

    • 1 large head of cauliflower, riced (or 4 cups store-bought cauliflower rice)

    • 1 tablespoon olive oil

    • 1 clove garlic, minced

    • Salt and pepper to taste

Instructions:

  1. Prepare the Tandoori Chicken:

    • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

    • In a large bowl, combine the Greek yogurt, lemon juice, garam masala, ground cumin, ground turmeric, garlic powder, paprika, salt, and pepper.

    • Add the chicken breasts to the bowl and coat them well with the marinade.

    • Place the chicken breasts on the prepared baking sheet and bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

  2. Prepare the Saag:

    • While the chicken is baking, heat 1 tablespoon of olive oil in a large skillet over medium heat.

    • Add the minced garlic and sauté for 1 minute until fragrant.

    • Add the chopped spinach and cook until wilted, about 3-5 minutes. Season with salt to taste.

  3. Prepare the Cauliflower Rice:

    • Heat 1 tablespoon of olive oil in another large skillet over medium heat.

    • Add the minced garlic and sauté for 1 minute until fragrant.

    • Add the cauliflower rice, season with salt and pepper, and cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender.

  4. Serve:

    • Plate the tandoori chicken alongside the sautéed spinach and cauliflower rice.

    • Garnish the chicken with fresh cilantro before serving.

Tips for Quick Preparation:

  • Use Store-Bought Cauliflower Rice: To save time, use pre-riced cauliflower available in the produce or frozen section of your grocery store.

  • Marinate Chicken Quickly: The quick marinade with yogurt and spices doesn’t need a long resting time, but if you have a few extra minutes, even a 15-minute marination will enhance the flavors.

  • Preheat the Oven Early: Preheat the oven before starting any prep work so it's ready when you are.

Nutritional Benefits:

  • Chicken Breast: Provides lean protein, which helps with muscle repair and maintenance, having minimal impact on blood sugar.

  • Cauliflower Rice: Low in carbohydrates and high in fiber, aiding in stable blood sugar levels.

  • Spinach: Low glycemic index, rich in fiber, vitamins, and minerals, beneficial for blood sugar control.

  • Greek Yogurt: Adds protein and probiotics, which can be beneficial for gut health and overall metabolism.

  • Spices: The spices used (turmeric, cumin, garam masala) have anti-inflammatory properties and can help improve insulin sensitivity.

Enjoy this quick, easy, and healthy Indian-inspired meal that helps manage blood sugar levels effectively!

Main CourseAmy GrayAmy Gray WellnessChicken, low glycemic, high protein, cauliflower, indian, Diabetic friendly, low carbComment