Cook what you watched
Creamy Spiced Chicken Meal Prep
Saucy spiced chicken, fluffy jasmine rice and greens for five meals that do not taste like punishment.
Five proper meals from one cooking session: creamy spiced chicken, fluffy rice and enough sauce to make meal prep worth repeating.
What you need
Ingredients
- 1 kg boneless, skinless chicken thighs or chicken breast
- 120 g natural yoghurt
- 2 tsp garam masala, for the marinade
- 2 tsp smoked paprika
- 1½ tsp ground turmeric, for the marinade
- 1½ tsp fine salt, for the marinade
- ½ tsp black pepper
- 1 tbsp neutral cooking oil
- 30 g butter
- 1 medium onion, finely chopped
- 4 garlic cloves, finely chopped
- 20 g fresh ginger, grated
- 400 g canned chopped tomatoes
- 200 ml heavy cream
- 1 tbsp honey
- 2 tsp garam masala, for the sauce
- 1 tsp ground turmeric, for the sauce
- 1 tsp ground cumin
- ½ tsp fine salt, plus more to taste
- 50–100 ml water, if needed
- 400 g dry jasmine rice
- 500 g broccoli florets or 300 g fresh spinach
- Salt for the vegetables
Make it happen
Method
- 01
Cut the chicken into bite-sized pieces. Mix with the yoghurt, garam masala, smoked paprika, turmeric, salt and pepper. Marinate for at least 15 minutes.
- 02
Rinse the rice until the water is mostly clear. Cook according to the package instructions, then fluff with a fork and let the excess steam escape.
- 03
Steam or boil the broccoli for 4–5 minutes until bright and tender. If using spinach, wilt it briefly in a pan with a pinch of salt.
- 04
Heat the oil in a large frying pan. Brown the chicken in two batches for 6–8 minutes per batch, turning occasionally. It can finish cooking later. Transfer to a plate.
- 05
Melt the butter in the same pan. Cook the onion for 5–6 minutes, then add the garlic and ginger and cook for 1 minute.
- 06
Add the tomatoes, garam masala, turmeric, cumin and salt. Simmer for 10 minutes, then blend until mostly smooth. Let hot sauce cool slightly before using a countertop blender, and never seal hot liquid in a full jug.
- 07
Return the sauce to low heat. Stir in the cream and honey, add the chicken and simmer for 7–10 minutes, until the thickest pieces reach 74°C / 165°F. Add a little water if the sauce gets too thick.
- 08
Divide the rice, vegetables and chicken between five containers. Spoon plenty of sauce over each portion.
Useful swap
Before you start
- Chicken thighs stay juicier after reheating. Chicken breast also works; cut it into larger pieces to reduce drying.
Save it properly
Storage & reheating
- Cool and refrigerate the boxes within 2 hours of cooking.
- Keep refrigerated for 3–4 days.
- Freeze the fifth box if you will not eat it within that time.
- Reheat until steaming hot throughout, ideally to 74°C / 165°F.
- Add a tablespoon of water before reheating if the rice looks dry.