Bailey Jewell, a featured athlete for Hampton Fitness, is passionate about meal prep that’s flavorful, nutritious, and simple to make. Her go-to recipe for Tikka Masala with Chicken and Vegetables is packed with protein, vibrant vegetables, and rich, aromatic spices. Let’s dive into how you can create this delicious dish at home!
Ingredients
This recipe balances convenience and nutrition, making it perfect for athletes and anyone with a busy lifestyle. Here’s what you’ll need:
- Protein: Organic chicken thighs
- Vegetables: Frozen stir-fry vegetable mix and fresh Brussels sprouts
- Sauces and Liquids: Tikka masala simmer sauce and organic coconut milk
- Spices and Seasoning: Salt, cayenne pepper
- Cooking Essentials: Olive oil
- Optional Side: White rice
Bailey prefers using fresh produce but highlights the convenience of keeping frozen vegetables in bulk for quick meal prep.
Step-by-Step Instructions
Step 1: Prepping the Vegetables
Fresh or frozen, vegetables are a vital part of this dish. Here’s how Bailey prepares hers:
- Start by chopping the fresh Brussels sprouts into small, bite-sized pieces.
- While prepping the Brussels sprouts, defrost the frozen stir-fry vegetables.
- Once prepped, keep the Brussels sprouts and mixed vegetables separate for cooking.
Step 2: Prepping the Chicken
Chicken thighs provide a rich, flavorful protein base for this recipe:
- Trim excess fat from the chicken thighs to keep the dish lean.
- Cut the chicken into bite-sized pieces for even cooking.
Step 3: Sautéing the Ingredients
The key to building flavor in this dish is sautéing the vegetables and chicken properly:
- Heat a skillet over medium heat and coat it lightly with olive oil to prevent sticking.
- Sauté the Brussels sprouts and mixed vegetables separately until tender.
- In the same skillet, sauté the chicken until cooked through and lightly browned.
Step 4: Combining the Sauces
The rich, creamy base of this tikka masala dish ties all the ingredients together:
- In a separate pot, combine the tikka masala simmer sauce and coconut milk.
- Stir the mixture well to blend the flavors.
Step 5: Bringing It All Together
Now it’s time to combine all the components into one flavorful dish:
- Add the cooked chicken, sautéed Brussels sprouts, and stir-fry vegetables to the pot with the sauce mixture.
- Stir everything together and let the dish simmer over low heat for 15-20 minutes. This allows the flavors to meld and the chicken to soak up the sauce.
Step 6: Serve and Enjoy
This dish pairs perfectly with white rice, which provides a simple, complementary base for the flavorful tikka masala. Bailey prefers white rice for its quick preparation and satisfying texture.
Why This Recipe Works for Strength Athletes
As a strength athlete, Bailey emphasizes the importance of meeting both macronutrient and micronutrient needs. This dish is a balanced combination of:
- Protein: Chicken thighs fuel muscle recovery and growth.
- Healthy Fats: Coconut milk and olive oil provide essential fats for energy.
- Micronutrients: Brussels sprouts and mixed vegetables deliver a variety of vitamins and minerals.
A Balanced Meal for Any Athlete
Bailey Jewell’s Tikka Masala with Chicken and Vegetables is a delicious way to stay on track with your fitness and nutrition goals.
Whether you’re meal prepping for the week or enjoying it fresh, this dish is packed with flavor and nutrients to keep you performing at your best.
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