Chicken Tikka Masala With Spinach And Basmati
A comforting, creamy Indian classic packed with anti-inflammatory spices. Tender chicken, wilted spinach, and fluffy basmati rice make for a deeply satisfying, brain-boosting meal.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander
Time saver
This is a perfect batch-prep meal. The anti-inflammatory spices actually deepen in flavor as they sit overnight, making tomorrow's lunch even better.
Do these three things first
- 1Prep cup dry basmati rice (rinsed), cloves fresh garlic (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Cook the rice
- 01
Cook the rice
Cook the rice: Place the rinsed basmati rice in a small pot with the water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer until tender (about 15 minutes).
Look for: tender (about 15 minutes)
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Marinate the chicken
Marinate the chicken: In a medium bowl, toss the cubed chicken breast with the Greek yogurt, half of the minced garlic, half of the grated ginger, turmeric, garam masala, and a pinch of salt.
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Brown the chicken
Brown the chicken: Heat half of the olive oil or ghee in a large skillet over medium-high heat. Add the chicken breast and cook for 4 to 5 minutes until browned on the edges. It doesn't need to be fully cooked yet. Remove the chicken to a plate.
Look for: browned on the edges
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Build the sauce
Build the sauce: In the same skillet, reduce the heat to medium. Add the remaining olive oil or ghee, the remaining garlic and ginger, cumin, and paprika or mild chili powder. Stir constantly for 1 minute until fragrant.
Look for: fragrant
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Simmer
Simmer: Pour in the crushed tomatoes and let the sauce simmer for 10 minutes to thicken and develop flavor.
Allow: 10 minutes
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Finish the dish
Finish the dish: Return the browned chicken to the skillet. Stir in the heavy cream and the fresh baby spinach. Simmer for 3 to 5 minutes until the chicken is completely cooked through and the spinach has wilted beautifully into the sauce.
Look for: the chicken is completely cooked through and the spinach has wilted beautifully into the sauce
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Serve the creamy chicken and spinach tikka…
Serve the creamy chicken and spinach tikka masala over the cooked basmati rice.
Ready when: everything is assembled and ready to enjoy
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