Chicken Tikka Rice Bake

So simple, so tasty and soon to become one of your weeknight favourites! This is also great as a high protein meal prep option.

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Cook: 20 MINS


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Preheat oven to 180°C/ 365°F.
Add chicken thighs, yoghurt, curry powder, salt, pepper, tikka paste, garlic and lemon juice to a large mixing bowl and mix to coat.
Heat oil in a cast iron pan and add coated chicken thighs. Cook chicken thighs for 3-4 mins on each side, until cooked through. Then remove from pan.
Add onion and carrots and cook on low heat for roughly 5 mins or until soft. Rinse basmati rice under cold water until it runs clear of starch, then add to pan along with another tbsp of curry powder. Toast rice and spices for 1-2 mins on medium heat, then add boiling chicken stock. Bring pan to a rapid simmer, stir to make sure everything is combined well, then add chicken thighs back to pan (on top of rice). Brush chicken thighs with a little more tikka paste. Tightly cover pan with a lid or tin foil, then bake for 15-20 mins. The rice should come out fluffy, with no excess liquid in pan. Garnish with coriander and fresh red chilli.

Nutritional Info

Per serving:

Cals – 501
Fat – 15.2g
Carbs – 58g
Protein – 34g


Serves 4

  • 400g of chicken thighs.
  • 1tbsp of groundnut oil.
  • 250g of basmati rice.
  • 500ml of chicken stock.
  • 100g of fat free natural yoghurt.
  • 60g of tikka masala paste.
  • 2 tbsp of curry powder.
  • Juice of half a lemon.
  • Salt & pepper, to taste.
  • 1 carrot, roughly chopped.
  • 1 onion, roughly chopped.
  • 2 garlic cloves.

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