Lunch: Chicken Tikka Masala with Fluffy Basmati Rice

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Chicken Tikka Masala with Fluffy Basmati Rice

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

3 tablespoons garam masala
1 tablespoon paprika
Vegetable oil, for cooking and drizzling
4 skinless, boneless chicken breasts
8 3/4 ounces basmati rice
1 teaspoon ground turmeric, curry powder or pinch of saffron strands, optional
1 bunch spring onions
One 3/4-inch piece fresh ginger
2 cloves garlic
1 1/2 cups light cream or yogurt (cream tastes much better but yogurt is healthier), optional
7 ounces tomato paste
2 teaspoon English mustard powder
Salt and freshly ground black pepper
Fresh cilantro or parsley leaves, for serving

Instructions

Put the kettle on to boilHeat a large frying pan over medium to high heat and add the garam masala and paprika. Toast for a couple of minutes then tip the spices onto a plate and set aside. Drizzle some oil into the frying pan. Cut the chicken breasts into bite-sized chunks and fry, tossing from time to time, until brown all over, about 5 minutes. Tip the rice into a medium pan and add the turmeric (or curry powder or saffron strands) if using. Pour over enough boiled water to come about 3/4 inch above the rice (roughly 2 cups of water, to be pedantic). Cover with the lid and return to the boil. Then reduce the heat to low and leave to cook for as long as it says on the package instructions. While the rice is cooking away, give the chicken a little toss and then trim and finely slice the spring onions (both the green and the white bits), peel and grate the ginger and peel and finely chop the garlic. Add the spring onions, ginger and garlic to the chicken along with the cream or yogurt, if using, tomato paste, mustard powder and toasted garam masala and paprika. Now at this stage, the sauce may not look its prettiest, but keep stirring it and once it starts looking more like the chicken tikka masala you know (and in my case love), leave it to bubble away on a low to medium heat for a few minutes to cook the chicken through. Check the rice is tender and has absorbed all the water. Fluff it up with a fork, season with salt and pepper, add a drizzle of oil, if you like and then pop the lid on to keep the rice warm. Check that the chicken is cooked there should be no pinkness remaining. Then taste the sauce, adding more heat (with paprika) or seasoning, to your taste. If the sauce is too thick, add a little water; if it is too thin, let it bubble away a little longer to thicken. Divide the rice among 4 plates and top with the aromatic chicken in sauce. For me coriander or parsley leaves ripped up on top is a must. This is my favourite Friday night feast.
NotesThis recipe has been updated and may differ from what was originally published or broadcast.