High Protein Butter Chicken Meal Prep

Step 1: Prep Chicken [00:16]

1. Cut the chicken into bite-sized pieces of consistent size.
2. In a large bowl, mix chicken with 2.5 teaspoons of garam masala, 2 teaspoons of Kashmiri chilli powder, 1 teaspoon of ground turmeric, 1.5 teaspoons of ground cumin, a generous pinch of salt, and 20 cracks of black pepper.
3. Add 150g (5.3 oz) of high-protein yogurt, 6 grated cloves of garlic, and 15g (0.5 oz) of grated ginger. Mix well until evenly combined.
4. Marinate for at least 30 minutes, or up to 48 hours.

Step 2: Prep Potatoes [01:40]

1. Dice 800g of potatoes into uniform cubes.
2. In a bowl, toss the potatoes with 2 teaspoons of neutral oil, 1 teaspoon of garam masala, 1 teaspoon of sweet paprika, 1/2 teaspoon of ground cumin, 1/2 teaspoon of ground coriander, 1/2 teaspoon of Kashmiri chilli powder, 1/2 teaspoon of garlic powder, 1/4 teaspoon of ground turmeric, a pinch of salt, and 15 cracks of black pepper.
3. Air-fry at 200°C (400°F) for 18-20 minutes, shaking the basket halfway through until crispy.

Step 3: Cook Chicken [03:38]

1. Heat a large pan over high heat with a splash of neutral oil.
2. Spread the chicken in the pan and cook for 3-4 minutes on each side until golden-brown and slightly charred.
3. Remove the chicken from the pan and set aside.

Step 4: Make the Sauce [04:40]

1. Using the same pan over medium-high heat, melt 2 tablespoons (28g) of ghee with 1 tablespoon of neutral oil.
2. Sauté 1 large finely sliced onion with a pinch of salt for 6-8 minutes until softened.
3. Add a paste made from 4 cloves of minced garlic and 5g (0.2 oz) of ginger. Cook for 30 seconds until fragrant.
4. Add 2.5 teaspoons of garam masala, 2 teaspoons of ground cumin, 1 teaspoon of ground coriander, 1/2 teaspoon of Kashmiri chilli powder, and a touch of black pepper. Stir for 30 seconds to toast.
5. Pour in 800g of crushed tomatoes and a splash of water to rinse out the tomato can. Bring to a simmer, then reduce heat and cook for 20 minutes to reduce and intensify the flavor.
6. Blend the sauce using an immersion blender until smooth.
7. Return the sauce to the pan over low heat.
8. Add the cooked chicken and its juices.
9. Stir in 1 teaspoon of crushed kasoori methi, 1 tablespoon (14g) of unsalted butter, and 1/2 cup (125g) of thickened cream. Cook for 5-10 minutes to finish cooking the chicken.
10. Finally, stir in 125g (1/2 cup) of high-protein yogurt. Mix gently.

Step 5: Assembly [09:30]

1. Portion the air-fried potatoes into 5 containers.
2. Divide the butter chicken sauce equally between the containers.
3. Garnish with a sprinkle of kasoori methi.