EIWITRIJK RECEPT · FASE 1 · DINER

Chicken tikka with cauliflower rice

Indian chicken tikka on fragrant cauliflower rice, perfect for Phase 1 with few carbohydrates.

30 min totaal 1 portie 360 kcal p.p. 40 g protein

Chicken tikka with cauliflower rice brings the aroma of Indian cuisine to your plate without eating up your evening. Tender marinated chicken in yoghurt and tikka masala gets a golden edge and rests on warm, spiced cauliflower rice. A fresh squeeze of lime and fresh coriander make the whole thing light and lively.

In Phase 1 you want to focus on protein and few fast carbohydrates, and this dish does exactly that. The chicken fillet delivers well over forty grams of protein that keeps you satisfied, while the cauliflower rice takes the place of regular rice and keeps carbohydrates low. So this tikka fits effortlessly into a high-protein diet and you stay full for longer without a heavy feeling.

Nice with an extra spoonful of low-fat yoghurt for cooling, a handful of rocket or some grilled courgette on the side for even more volume on your plate.

Zo maak je het

  1. Mix yoghurt, tikka spices, garlic and ginger and marinate the chicken for at least ten minutes.
  2. Heat a pan without oil and cook the chicken for five to seven minutes until cooked through and golden brown.
  3. Meanwhile, heat the olive oil and fry the cauliflower rice for three minutes with a pinch of salt and pepper.
  4. Spoon the cauliflower rice onto a plate and place the chicken on top.
  5. Squeeze the lime over it and finish with fresh coriander.

Bewaren

Store the chicken tikka separately from the cauliflower rice in an airtight container, up to two days in the fridge. Warm the chicken briefly in a pan and fluff the cauliflower rice alongside so it stays light and airy.

Variatietips

Swap the chicken for firm tofu chunks or oven-roasted chicken strips for variety. A pinch of extra chilli or a spoonful of tomato puree in the marinade gives a spicier, fuller flavour.

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