Tandoori Spiced Chicken and Rice Bake

Use the homemade Indian tandoori spice blend to flavor chicken (like in this casserole), seafood, steak or rice.

Tandoori-Spiced Chicken and Rice Bake
Photo: Blaine Moats
Prep Time:
45 mins
Bake Time:
1 hrs 5 mins
Total Time:
45 mins
Servings:
4

Ingredients

  • Nonstick cooking spray

  • 1 tablespoon butter

  • ½ cup coarsely chopped onion (1 medium)

  • ½ cup coarsely shredded carrot (1 medium)

  • ½ cup chopped red sweet pepper (1 small)

  • ½ of a fresh Anaheim chile pepper, seeded and chopped

  • 1 small zucchini, halved lengthwise and sliced into 1/4-inch pieces

  • 2 cloves garlic, thinly sliced

  • 1 14.5 ounce can reduced-sodium chicken broth

  • cup uncooked regular brown rice

  • ½ cup water

  • ¼ cup no-salt-added tomato paste

  • 1 recipe Tandoori Spice Mixture

  • 4 4 ounce skinless, boneless chicken breast halves

  • 1 ½ teaspoon butter

  • Snipped fresh cilantro

Tandoori Spice Mixture

  • 1 teaspoon mild yellow curry powder

  • 1 teaspoon garam masala

  • ½ teaspoon ground ginger

  • ½ teaspoon ground cumin

  • ½ teaspoon ground coriander

  • ½ teaspoon ground cardamom

  • ¼ teaspoon salt

  • teaspoon ground black pepper

  • teaspoon ground cinnamon

Directions

  1. Preheat oven to 350°F. Lightly coat a 2-quart rectangular baking dish with cooking spray; set aside.

  2. In a large skillet heat 1 tablespoon butter over medium heat until melted. Add onion, carrot, sweet pepper, and Anaheim pepper; cook for 6 minutes, stirring occasionally. Add zucchini and garlic; cook and stir for 3 more minutes.

  3. Stir in broth, rice, the water, the tomato paste, and 1 tablespoon of the Tandoori Spice Mixture. Bring to boiling; boil for 1 minute. Carefully pour rice mixture into the prepared baking dish. Bake, covered, for 45 minutes.

  4. Meanwhile, sprinkle the remaining Tandoori Spice Mixture evenly over chicken; rub in with your fingers. In a large skillet heat 1 1/2 teaspoons butter over medium-high heat. Add chicken; cook about 4 minutes or just until browned, turning once. Transfer chicken to a plate; chill until needed.

  5. Arrange chicken on top of rice mixture. Bake, covered, for 20 to 25 minutes more or until chicken is no longer pink (165°F) and rice is tender. Before serving, sprinkle with cilantro.

Tandoori Spice Mixture

  1. In a small bowl combine curry powder, garam masala, ginger, cumin, coriander, cardamom, salt, pepper, and cinnamon.

*Tip:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (per serving)

344 Calories
9g Fat
35g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 344
% Daily Value *
Total Fat 9g 12%
Saturated Fat 4g 20%
Cholesterol 84mg 28%
Sodium 575mg 25%
Total Carbohydrate 35g 13%
Total Sugars 6g
Protein 30g
Vitamin C 50.2mg 251%
Calcium 60.6mg 5%
Iron 2.9mg 16%
Potassium 983mg 21%
Folate, total 40.3mcg
Vitamin B-12 0.3mcg
Vitamin B-6 1.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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