Family Tikka Masala Chicken with Basmati Rice and Peas
A family-friendly, high-protein chicken tikka masala served with fragrant basmati rice and sweet peas. Specially designed to feel comforting and familiar while providing balanced nutrition for midlife wellbeing.
Prep
15 min
Cook
20 min
Total
35 min
Makes
4 servings
Created together. Shared with you.
Made by Claire + Lila
Claire created this recipe with Lila and shared it with the perimenopause community.
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan
Time saver
Storage: Store the fourth leftover portion in an airtight glass container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop with a splash of water to keep the chicken juicy.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Combine the chicken breast cubes with the…
- 01
Combine the chicken breast cubes with the…
In a medium bowl, combine the chicken breast cubes with the lemon juice, minced garlic clove, minced fresh ginger, and spices (ground cumin, ground coriander, smoked paprika, ground turmeric, and salt). Let it marinate at room temperature for 10 minutes while you prep the remaining ingredients.
Allow: 10 minutes
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Rinse the basmati rice under cold water…
Rinse the basmati rice under cold water until the water runs clear. In a medium pot, combine the rinsed basmati rice with water and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover with a tight-fitting lid, and simmer for 12 minutes. Remove from the heat and let it steam, covered, for 5 minutes.
Look for: the water runs clear
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Heat the olive oil in a large…
Heat the olive oil in a large deep skillet or Dutch oven over medium heat. Add the chopped red onion and saute for 5 minutes, or until the onion is soft and translucent.
Look for: the onion is soft and translucent
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Add the marinated chicken breast cubes to…
Add the marinated chicken breast cubes to the skillet. Cook for 5 to 6 minutes, stirring occasionally, until the chicken is lightly browned on all sides.
Look for: the chicken is lightly browned on all sides
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Pour in the canned tomato puree and…
Pour in the canned tomato puree and unsweetened coconut milk. Stir well to combine, bringing the sauce to a gentle simmer. Reduce the heat to medium-low and let it simmer uncovered for 10 to 12 minutes, or until the chicken is cooked through and the sauce has thickened slightly.
Look for: the chicken is cooked through and the sauce has thickened slightly
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Steam or boil the frozen green peas…
While the sauce simmers, steam or boil the frozen green peas in a small saucepan for 3 minutes until tender and bright green, then drain.
Look for: tender and bright green, then drain
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To serve
To serve, divide the cooked basmati rice and steamed green peas among four plates. Spoon the hot chicken tikka masala evenly over the rice. Garnish with chopped fresh cilantro if desired.
Ready when: everything is assembled and ready to enjoy
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