Here’s a high-protein, nutrient-dense recipe for Chicken and Vegetable Curry with Basmati Rice
perfect for bodybuilders seeking a balanced meal rich in lean protein, complex carbs, and healthy fats!
Ingredients (Serves 4)
For the Curry:
- 1.5 lbs (680g) boneless, skinless chicken breast (cut into cubes)
- 1 tbsp olive oil or coconut oil
- 1 onion (diced)
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (grated)
- 1 red bell pepper (sliced)
- 1 cup carrots (sliced)
- 1 cup broccoli florets
- 1 cup spinach (fresh or frozen)
- 1 can (14 oz) light coconut milk
- 2 tbsp tomato paste
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp garam masala
- Salt and pepper (to taste)
- Optional: chili flakes for heat
For the Basmati Rice:
- 1.5 cups uncooked basmati rice
- 3 cups water or low-sodium broth
Instructions
1. Cook the Rice:
- Rinse rice under cold water. Combine with water/broth in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until fluffy.
2. Sauté Aromatics:
- Heat oil in a large skillet over medium heat. Add onion, garlic, and ginger. Sauté for 3-4 minutes until fragrant.
3. Cook the Chicken:
- Add chicken cubes to the skillet. Season with salt and pepper. Cook for 5-6 minutes until lightly browned.
4. Add Veggies and Spices:
- Stir in bell pepper, carrots, broccoli, curry powder, turmeric, cumin, coriander, and garam masala. Cook for 3-4 minutes.
- Mix in tomato paste and coconut milk. Simmer for 10-12 minutes until veggies are tender.
5. Finish with Spinach:
- Add spinach and cook until wilted (2-3 minutes). Adjust seasoning with salt, pepper, or chili flakes.
6. Serve:
- Divide rice into bowls and top with curry. Garnish with fresh cilantro or lime wedges.
Macros (Per Serving)
- Calories: ~550-600 kcal
- Protein: ~45-50g (from chicken)
- Carbs: ~50-55g (from rice and veggies)
- Fats: ~12-15g (from coconut milk and oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken breast supports muscle repair and growth.
- Complex Carbs: Basmati rice provides sustained energy, while veggies add fiber and vitamins (A, C, K).
- Healthy Fats: Light coconut milk offers medium-chain triglycerides (MCTs) for energy and recovery.
- Anti-Inflammatory Spices: Turmeric and ginger reduce inflammation and aid recovery.
Pro Tips
- Meal Prep: Double the recipe and store portions for 3-4 days. Freeze extras for later.
- Lower Carbs: Swap basmati rice for cauliflower rice or quinoa.
- Boost Protein: Add 1/2 cup Greek yogurt to the curry for creaminess + extra protein.
- Vegetarian Option: Substitute chicken with chickpeas or tofu.
Enjoy this flavorful, muscle-building meal to fuel your workouts and recovery! 🍛🍗💪