Tandoori chicken with vegetable pulao (45g protein)

Ingredients

Makes 1 serving.

• Boneless chicken breast150 g
• Hung curd3 tbsp
• Ginger-garlic paste1 tsp
• Tandoori masala1.5 tsp
• Lemon juice1 tsp
• Mustard oil1 tsp
• Basmati / brown rice80 g (dry)
• Mixed vegetables (peas, beans, carrots)1 cup
• Whole spices for pulao1 bay leaf, 2 cloves, 1 cinnamon stick
• Salt, fresh coriander, mint chutneyto taste

Instructions

1. 1

   Marinate chicken in hung curd, ginger-garlic, tandoori masala, lemon, oil and salt. Minimum 15 minutes (overnight is better).

2. 2

   Cook the pulao: dry-roast whole spices in 1 tsp ghee, add washed rice and mixed veg, add 1.5x water, cook covered until done (15 min for basmati, 25 for brown).

3. 3

   While pulao cooks, heat a grill pan or oven (220°C). Cook chicken 4-5 minutes each side. Internal temp should hit 75°C.

4. 4

   Rest the chicken 2-3 minutes before slicing. Serve over pulao with mint chutney + sliced onion + lemon.

Coach's notes

• · Skinless chicken breast is the leanest cut — 31g protein per 100g cooked.
• · If grilling outdoors isn't available, an air-fryer at 200°C for 12 minutes hits the same texture.