Protein-Packed Curry Meal Prep Under 650 Calories

Get ready to meal prep with this protein-packed curry under 650 calories! Perfect for those looking to meal prep for the week, eat healthy, and even lose weight. Watch now for some delicious meal prep inspiration!
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➖ Recipe ➖
Chicken & Marinade -
700g (1.5lbs) - Chicken Thigh, Diced
1/2 - Lemon, Juiced
6 - Garlic Cloves, Minced
15g (0.5oz) - Ginger, Minced
2 tsp (5g) - Ground Cumin
3/4 tsp (2g) - Ground Coriander
3/4 tsp (2g) - Garam Masala
1 1/2 tsp (4g) - Sweet Paprika
1 tsp (2.5g) - Kashmiri Chilli Powder
2 1/2 Tbsp ( ) - Natural Yogurt
1 Tbsp (20ml) - Peanut Oil
Seasoning To Taste
Chicken Tikka Masala -
1 Tbsp (20ml) - Peanut Oil
1 - Brown (Yellow) Onion, Roughly Chopped
10g (0.3oz) - Ginger, Minced
1/2 tsp (1g) - Ground Turmeric
1 Tbsp (7g) - Ground Coriander
1 1/2 tsp (3.5g) - Sweet Paprika
1/2 tsp (1g) - Kashmiri Chilli Powder
1 1/2 Tbsp (30g) - Concentrated Tomato Paste
1 Can (400g) - Chopped Tomatoes
1/4 - Lemon, Juiced
3/4 Cup (180ml) - Low Fat Cream
3/4 tsp (2g) - Garam Masala
Seasoning To Taste
Rice -
300g (10.5oz) - Basmati Rice, Washed
600g (600ml) - Cold Water
4 - Bay Leaves
Salt To Taste
Garnish -
Coriander (Cilantro)
Naan Bread
Method -
1. Place the diced chicken thigh into a mixing bowl. Add lemon juice and a big pinch of salt. Mix well and marinate for 10 minutes.
2. Add the garlic cloves, peeled ginger, ground cumin, ground coriander, garam masala, Kashmiri chilli powder, sweet paprika and yogurt in a blender. Blend until smooth. Add the curry paste to the chicken. Mix well and marinate for 30 minutes up to 48 hours.
3. Place a large pan or pot over medium-high heat. Add the oil, and once hot and shimmering, sear the marinated chicken for 8 minutes or until golden brown. Sear the chicken in batches if need be. Remove and set aside.
4. Into the same pan or pot over medium heat, Add the onions and sauté for 3 minutes or until lightly browned. Add ginger and cook for 1 minute. Add the ground turmeric, ground coriander, sweet paprika and Kashmiri chilli powder, mix well and sauté for 1 minute. Add tomato paste, mix to combine, and add in the tomatoes, seared chicken and seasoning. Bring to a boil, reduce the heat to low and simmer for 20 minutes.
5. Add lemon juice and cream and garam masala. Adjust seasoning levels accordingly, and if need be, add a little water to thin out the sauce to your desired consistency. Bring the sauce back to a Simmer and cook for 5 minutes. Remove from the heat.
6. To cook the rice, place a pot over high heat, add washed basmati rice, cold water, bay leaves and salt. Mix to combine and bring to a boil. Reduce the heat to low, cover with a lid and let steam for 12 minutes. Turn off the heat, and leave the lid on for 6 minutes. Remove the lid, fluff with a fork and set aside.
7. Portion the chicken tikka masala and rice into 5x 1.3L containers. Garnish with coriander (cilantro) and serve with naan bread. Let cool for 20 minutes before placing on lids and storing in the fridge for up to 4 days. It can also be frozen for up to 4 months.
This Channel is Owned and Uploaded By ‪@ChefJackOvens‬
#mealprep #mealpreprecipes #curry

[@Daviebhoy1982]

Just made this last night, my blender didn’t agree with my attempt at the paste/marinade 😂 but apart from that all good! Tastes fantastic. Lunch for the work week ahead all sorted.

[@PrepItByCJO]

Perfect! Glad you like it

[@vidatalab8301]

I’ve never seen you finish the meal before in a video, which means I MUST try this recipe 😋

[@PrepItByCJO]

Haha it’s so good

[@joeyk5]

This looks yummy, thank you Chef Jack. Do like a good simple curry

[@PrepItByCJO]

You can’t go wrong with

[@stevenlennie]

Your knives in their rack with the blades facing up gives me such anxiety. Can’t wait to try this recipe.

[@PrepItByCJO]

Haha

[@michaelc3656]

So yummy! I love tikka masala, and most things Indian, haha. Can I cook this with chicken breast?

[@PrepItByCJO]

This can easily be cooked with chicken breast. Cook the chicken for a little less time

[@kyle353]

Doesn't the yoghurt cause issues to freeze/reheat?

[@PrepItByCJO]

Not at all

[@shirleyburnham2782]

😋

[@PrepItByCJO]

🤤🤤

[@smitajal9565]

Hahahaha...you ate it all😅 iam sure it's super delicious 😋😋😋😋

[@PrepItByCJO]

Very delicious