Chicken Tikka and Chickpea Masala

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60 MIN















chicken thighs ( organic, pasture raised if possible )

8 thigh without skin

greek yogurt ( dairy or coconut milk based )

3/4 cup
3 tbsp
1 tablespoon

ginger ( minced )

3 tsp
2 cloves
1/2 tsp
2 tablespoon

onion ( diced )

1 medium

ginger ( minced )

3 tsp
2 cloves

cardamom pods ( more info in step 6 )

6 pod
1 , 1/4 cup
1/2 tsp
1 cup

Chicken Tikka and Chickpea Masala

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Step 1

For the marinade, combine all marinade ingredients in a bowl except chicken and stir until smooth.

Step 2

Add chicken and stir to coat. Marinate in the fridge for at least 1 hour and up to 24 hours.

Step 3

When ready to cook, turn on the broiler and lay chicken pieces on a broiler pan or a rimmed baking sheet with a wire rack on top.

Step 4

Broil the chicken for 8 minutes and remove from oven.

Step 5

While the chicken is broiling, sauté onion, ginger, and garlic with the olive oil until fragrant and beginning to soften.

Step 6

Add remaining masala sauce ingredients and stir to combine. (seeds crushed and pod discarded (or use a generous pinch of ground cardamom))

Step 7

If preparing with a slow cooker, add chicken and masala sauce to the slow cooker and cook on low for about three and a half hours.

Step 8

If preparing in a skillet, add all ingredients to a deep skillet and simmer until chicken is cooked through about 30 minutes.

Step 9

To serve, plate chicken and top with chickpeas. Top with additional sauce and chopped cilantro.

Step 10

Serve with lettuce or whole-grain naan to create wraps if desired.

Endurance athletes require foods that provide sustained energy over multiple hours. Complex carbohydrates, such as those found in chickpeas, provide the energy release necessary for keeping your performance going strong all the way to the finish. Chickpeas are an athlete-friendly carb that provides fiber and protein. They digest slowly and keep you feeling full longer, making this member of the pulse family a superfood for athletes.

Pairing chickpeas with chicken provides another critical source of fuel for endurance athletes – fats. Chicken is higher in naturally occurring healthy fats than red meat. Healthy fats maximize training by helping with nutrient absorption.

In this chicken tikka and chickpea masala preparation, I use chicken thighs because they are more flavorful and contain a bit more fat than chicken breasts, but the recipe will work well with any cut of chicken you use. The yogurt marinade tenderizes the meat, while the Indian-spiced masala sauce provides a full-flavor experience. This dish can be prepared in either a skillet or with a slow cooker.

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