Chicken Tikka Lunch Box

This lunch box is what you bring to work when you want to make your colleagues jealous while sticking to your macros. The tikka marinade takes minutes to make and the whole thing preps in bulk beautifully.

Ingredients

• 300g chicken breast, cubed
• 100g basmati rice (dry weight)
• Tikka marinade:
• 80g fat-free Greek yoghurt
• 1 tbsp tikka paste
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1 clove garlic, minced
• Juice of 1/2 lemon
• Salad:
• 1/4 cucumber, diced
• 4 cherry tomatoes, quartered
• 1/4 red onion, sliced
• Small handful of fresh coriander
• Squeeze of lemon

Method

1. Mix all the marinade ingredients in a bowl. Add the chicken and coat well. Marinate for at least 15 minutes (or overnight).
2. Cook the rice according to packet instructions. Drain and cool.
3. Thread the chicken onto skewers (or just spread on a lined baking tray). Grill at 200°C for 18-20 minutes, turning halfway.
4. Mix the salad ingredients together.
5. Divide the rice, chicken, and salad between 2 lunch containers.

Nutrition Notes

44g protein per serving, mainly from 150g chicken breast each. The Greek yoghurt in the marinade adds a few extra grams too. Basmati rice has a lower glycaemic index than other white rices, so energy release is steadier.