Chicken & Zucchini Masala
A quick tomato-based chicken masala with peak-summer zucchini, aromatic spices, and fluffy rice—all made on the stovetop.
Ingredients
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Foster Farms Fresh & Natural Cage Free Boneless Skinless Chicken Breast Fillets12 oz $2.99
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Zucchini12 oz $1.79
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Fresh Roma Tomato8 oz $1.49
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Jumbo Yellow Onion4 oz $0.99
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Kroger® Enriched Long Grain White Rice1/2 cup dry $1.79
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Water1 1/2 cups
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Neutral cooking oil1 tablespoon
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Garlic2 cloves
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Fresh ginger1 tablespoon grated
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Garam masala2 teaspoons
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Ground cumin1 teaspoon
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Ground turmeric1/2 teaspoon
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Cayenne pepper1/8 teaspoon
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Kosher salt3/4 teaspoon
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Black pepper1/4 teaspoon
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Fresh Organic Lemon1/2 lemon $1.29
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Organic Cilantro1/4 cup chopped $1.69
Instructions
- Dice 12 ounces chicken into 1-inch pieces; slice 12 ounces zucchini into half-moons; dice 8 ounces Roma tomato and 4 ounces yellow onion; mince 2 garlic cloves, grate 1 tablespoon ginger, chop 1/4 cup cilantro, and cut 1/2 lemon for juicing.
- Rinse 1/2 cup dry rice. Combine the 1/2 cup rinsed rice, 1 cup water, and 1/4 teaspoon salt in a small saucepan; bring to a boil, cover, reduce the heat to low, and cook for 15 minutes. Remove from the heat and rest, covered, for 5 minutes.
- Season the prepared 12 ounces chicken with 1 teaspoon garam masala, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat; sauté the 12 ounces seasoned chicken for 5 to 6 minutes until lightly browned, then transfer it to a clean plate.
- Add the remaining 1 1/2 teaspoons oil and the prepared 4 ounces yellow onion to the skillet; sauté for 3 minutes. Stir in the prepared 2 garlic cloves, prepared 1 tablespoon ginger, 1 teaspoon cumin, 1/2 teaspoon turmeric, and 1/8 teaspoon cayenne; cook for 30 seconds.
- Add the prepared 12 ounces zucchini and sauté for 4 minutes. Stir in the prepared 8 ounces Roma tomato, remaining 1 teaspoon garam masala, remaining 1/4 teaspoon salt, and remaining 1/2 cup water; simmer for 5 minutes.
- Return the cooked 12 ounces chicken and any collected juices to the skillet; simmer for 3 to 4 minutes, until the chicken reaches 165°F and the sauce coats the vegetables. Remove from the heat and stir in the juice of the prepared 1/2 lemon and 3 tablespoons of the prepared cilantro.
- Divide the rice cooked from 1/2 cup dry rice between two bowls, spoon over all the chicken-zucchini masala, and finish with the remaining 1 tablespoon prepared cilantro.
Total time: 40 minutes
Estimated cost: $6–$8 for 2 servings
Health notes: About 560 calories per serving, with roughly 40 grams of protein plus a substantial serving of vegetables.
Drink pairing: An off-dry Riesling cools the masala’s warm spices and complements its bright tomato-lemon finish.