Meal Planning

Clear Gasoline: Rooster Tikka and Chickpea Masala

Endurance athletes require meals that present sustained power over a number of hours. Advanced carbohydrates, resembling these present in chickpeas, present the power launch mandatory for conserving your efficiency going sturdy all the best way to the end. Chickpeas are an athlete-friendly carb that present fiber and protein. They digest slowly and preserve you feeling full longer, making this member of the heartbeat household a superfood for athletes.


Pairing chickpeas with hen supplies one other important supply of gasoline for endurance athletes – fat. Rooster is increased in naturally occurring wholesome fat than purple meat. Wholesome fat maximize coaching by serving to with nutrient absorption. 



On this hen tikka and chickpea masala preparation, I take advantage of hen thighs as a result of they’re extra flavorful and comprise a bit extra fats than hen breasts, however the recipe will work nicely with any minimize of hen you employ. The yogurt marinade tenderizes the meat, whereas the Indian-spiced masala sauce supplies a full-flavor expertise. This dish could be ready in both a skillet or with a gradual cooker.


Rooster Tikka and Chickpea Masala

[Photo courtesy of Kari Lund]


Prep time: 20 minutes not together with marinade time

Prepare dinner time: 40 minutes by way of skillet or 4 hours by way of gradual cooker

Yield: Serves 4


Marinade Components:

  • 8 hen thighs (natural, pasture raised if doable)
  • 3/4 cup plain unsweetened Greek yogurt (dairy or coconut milk based mostly)
  • 3 Tablespoons lemon juice
  • 1 Tablespoon olive oil
  • 1 Tablespoon floor coriander
  • 1 Tablespoon recent ginger, minced
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt


Masala Sauce Components:

  • 2 Tablespoons olive oil
  • 1 onion, diced
  • 1 Tablespoon recent ginger, minced
  • 2 cloves garlic, minced
  • 2 teaspoons garam masala
  • 6 cardamom pods, seeds crushed and pod discarded (or use a beneficiant pinch of floor cardamom)
  • 2 teaspoons floor coriander
  • 1 teaspoon chili powder
  • 15oz can crushed tomatoes
  • 1/2 teaspoon salt
  • 15oz can chickpeas



  1. For the marinade, mix all marinade components in a bowl besides hen and stir till clean.
  2. Add hen and stir to coat. Marinate in fridge for not less than 1 hour and as much as 24 hours.
  3. When able to prepare dinner, activate broiler and lay hen items on a broiler pan or a rimmed baking sheet with a wire rack on prime.
  4. Broil hen for 8 minutes and take away from oven.
  5. Whereas hen is broiling, sauté onion, ginger, and garlic with the olive oil till aromatic and starting to melt.
  6. Add remaining masala sauce components and stir to mix.
  7. If making ready with a gradual cooker, add hen and masala sauce to gradual cooker and prepare dinner on low for about three and a half hours.
  8. If making ready in a skillet, add all components to a deep skillet and simmer till hen is cooked by way of, about half-hour.
  9. To serve, plate hen and prime with chickpeas. Prime with extra sauce and chopped cilantro.
  10. Serve with lettuce or complete grain naan to create wraps if desired.


One other Scrumptious Recipe from Kari:

Unique Eats: Low-Carb Paleo Pad Thai

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