Baked chicken masala with almond pilaf

Gluten Free
Health score
43%
Baked chicken masala with almond pilaf
50 min.
4
483kcal

Suggestions


If you're on the lookout for a delicious and fulfilling meal that's both healthy and easy to prepare, look no further than this Baked Chicken Masala with Almond Pilaf. This gluten-free dish combines the robust flavors of aromatic spices and tender chicken, served over a bed of fragrant brown basmati rice. Perfect for a wholesome lunch or a cozy dinner, this recipe not only satisfies your taste buds but also nourishes your body.

The star of this dish is undoubtedly the marinated chicken, infused with a blend of turmeric and curry powder, creating a mouth-watering depth of flavor that would impress even the most discerning palate. Paired with seasoned tomatoes and red onions, each bite is a celebration of spices and textures. The almond pilaf adds an elegant touch, providing a delightful crunch that complements the tender chicken beautifully.

In just 50 minutes, you can whip up this meal for four people, making it ideal for family gatherings or meal prep for the week ahead. With its balanced caloric breakdown of protein, fats, and carbs, this dish is designed to please your hunger while keeping you energized. So, roll up your sleeves, and let’s dive into the process of creating this culinary masterpiece that’s sure to become a staple in your kitchen!

Ingredients

  • 250 brown basmati rice 
  • tsp turmeric 
  • tsp curry powder 
  • tbsp almonds flaked
  • tbsp natural yogurt low-fat
  • large chicken breasts skinless cut into chunks ( 500g 1lb 2oz)
  • medium tomatoes halved
  • large onions red thinly sliced
  • 0.5 small bunch coriander leaves picked

Equipment

  • sauce pan
  • oven

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Put the rice in a saucepan with 600ml water, 1 heaped tsp turmeric, 1 tsp curry powder and some salt. Bring to the boil, stir, cover, turn heat to low and cook for 30 mins, or until tender. Try not to take the lid off during cooking.
  3. Remove from heat and leave covered for 5 mins.
  4. Add the almonds, and fluff with a fork.
  5. Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning.
  6. Add chicken and toss to coat.
  7. Toss the tomatoes and onions in a roasting tray with the rest of the curry powder, then nestle in the chicken pieces.
  8. Bake for 15-20 mins until the chicken is cooked through and the veg are soft. Scatter over the coriander and serve with the rice and remaining yogurt.

Nutrition Facts

Calories483kcal
Protein28.38%
Fat13.61%
Carbs58.01%

Properties

Glycemic Index
44.55
Glycemic Load
33.83
Inflammation Score
-10
Nutrition Score
30.792174235634%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
1.69mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.89mg
Kaempferol
0.6mg
Myricetin
0.34mg
Quercetin
13.14mg

Nutrients percent of daily need

Calories:483.32kcal
24.17%
Fat:7.31g
11.24%
Saturated Fat:1.43g
8.91%
Carbohydrates:70.07g
23.36%
Net Carbohydrates:63.66g
23.15%
Sugar:11.32g
12.58%
Cholesterol:74.12mg
24.71%
Sodium:171.93mg
7.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.27g
68.55%
Vitamin B3:14.68mg
73.4%
Manganese:1.36mg
68.07%
Selenium:47.55µg
67.93%
Vitamin B6:1.28mg
64.16%
Vitamin C:40.21mg
48.74%
Phosphorus:463.57mg
46.36%
Vitamin A:2191.66IU
43.83%
Potassium:1331.71mg
38.05%
Vitamin B5:2.74mg
27.37%
Magnesium:104.9mg
26.22%
Fiber:6.41g
25.66%
Vitamin K:25.74µg
24.52%
Vitamin E:3.52mg
23.47%
Copper:0.42mg
20.96%
Vitamin B2:0.34mg
19.86%
Vitamin B1:0.26mg
17.63%
Iron:3.12mg
17.34%
Folate:67.27µg
16.82%
Zinc:2.43mg
16.17%
Calcium:143.38mg
14.34%
Vitamin B12:0.39µg
6.57%