CHICKEN TAWA MASALA WITH CAULIFLOWER RICE
Chicken Tawa Masala with Cauliflower Rice is a flavorful and healthy Indian dish that is suitable for weight loss. The chicken is cooked in a rich and aromatic masala made with onions, tomatoes, and a blend of Indian spices. The cauliflower rice is a low-carb alternative to traditional rice, providing a nutritious base for the dish. This recipe is packed with protein and essential nutrients, making it a satisfying and wholesome meal option for those looking to shed pounds. The spices used in the masala not only add flavor but also offer various health benefits, such as boosting metabolism and aiding digestion.
INGREDIENTS
For Chicken Tawa Masala:
- 500 grams of boneless chicken, cut into bite-sized pieces
- 1 onion, finely chopped
- 2 tomatoes, pureed
- 2 tablespoons ginger-garlic paste
- 1 green chili, finely chopped (optional for spice)
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil
- Fresh coriander leaves for garnish
For Cauliflower Rice:
- 1 small head of cauliflower
- 1 tablespoon oil
- Salt to taste
INSTRUCTIONS
For Chicken Tawa Masala:
Heat oil in a pan or tawa (flat griddle) over medium heat.
Add the chopped onions and sauté until they turn golden brown.
Add the ginger-garlic paste and green chili (if using). Cook for a minute until the raw smell disappears.
Add the tomato puree and cook for a couple of minutes until the oil separates.
Add the turmeric powder, red chili powder, cumin powder, coriander powder, garam masala, and salt. Mix well.
Add the chicken pieces to the masala and cook until they are cooked through and tender. Stir occasionally to ensure even cooking.
Garnish with fresh coriander leaves and remove from heat.
For Cauliflower Rice:
Cut the cauliflower into florets and remove any thick stems.
Grate the cauliflower florets using a box grater or pulse them in a food processor until they resemble rice grains.
Heat oil in a separate pan over medium heat.
Add the grated cauliflower and cook for 5-6 minutes, stirring occasionally.
Season with salt to taste.
Remove from heat and set aside.
TIPS
- Marinate the chicken with yogurt, lemon juice, and spices for 30 minutes before cooking to enhance its flavor and tenderness.
- Adjust the spice level according to your preference by adding or reducing the amount of chili powder or green chili.
- If you prefer a thicker gravy, you can add a tablespoon of cashew paste or cream towards the end of cooking.
- Feel free to add additional vegetables like bell peppers, carrots, or peas to the dish for added nutrition and texture.
- Garnish the dish with freshly chopped coriander leaves for a burst of freshness.
- Serve the Chicken Tawa Masala with a side of cucumber raita or a green salad for a balanced meal.
- For a vegetarian version, you can substitute paneer or tofu for the chicken.
- To make the cauliflower rice more flavorful, you can sauté it with some minced garlic and onions before adding the grated cauliflower.
NUTRITION VALUE
- Calories: 250-300
- Protein: 25-30g
- Fat: 10-15g
- Carbohydrates: 10-15g
- Fiber: 3-5g
