5-day slide meal plan · Protein: rotisserie chicken
Days: 5 Protein: rotisserie chicken Budget:
💲💲— Difficulty:
✪✪✪–
[sm_servings current=”4″ base=”1″ min=”1″ max=”48″]
Explore the flavors of Tamil Nadu with this budget-friendly, 5-day meal plan featuring rotisserie chicken.
Slide Chain Overview
-
Day 1: Chicken Curry with Rice
-
Day 2: Chicken Sambar
-
Day 3: Spicy Chicken Fry
-
Day 4: Chicken and Lentil Stew
-
Day 5: Chicken Naan Wraps
Table of Contents
Day 1: Chicken Curry with Rice
[sm_scale any=”1″] Ingredients
Main
-
1/2 rotisserie chicken
-
2 tbsp vegetable oil
-
1 onion, chopped
-
2 cloves garlic, minced
-
1 inch ginger, grated
-
2 tomatoes, chopped
-
10 curry leaves
-
1 tsp mustard seeds
-
1 tbsp sambar powder
-
1 cup coconut milk
-
salt to taste
Side
-
1 cup basmati rice
-
2 cups water
-
salt to taste
[/sm_scale]
Directions
-
Heat oil in a pan. Add mustard seeds and let them splutter.
-
Add onions, garlic, and ginger; sauté until onions are translucent.
-
Add tomatoes, curry leaves, and sambar powder. Cook until tomatoes are soft.
-
Add chicken pieces and coconut milk. Simmer for 10 minutes. Season with salt.
-
Cook rice with water and salt until fluffy.
Cook’s Notes:
Reserve half the curry for the next day.
Day 2: Chicken Sambar
[sm_scale any=”1″] Ingredients
Main
-
reserved chicken curry
-
1/2 cup lentils
-
1 tbsp tamarind paste
-
2 cups water
-
1 tsp turmeric powder
-
salt to taste
Tempering
-
1 tbsp vegetable oil
-
1 tsp cumin seeds
-
1/2 tsp asafoetida
-
5 curry leaves
[/sm_scale]
Directions
-
Cook lentils in water with turmeric until soft.
-
Add reserved chicken curry, tamarind paste, and salt to lentils. Simmer for 10 minutes.
-
For tempering, heat oil and add cumin seeds, asafoetida, and curry leaves. Pour over sambar.
Cook’s Notes:
Serve with rice or naan. Hold back a portion for the next day.
Day 3: Spicy Chicken Fry
[sm_scale any=”1″] Ingredients
Main
-
1/2 rotisserie chicken, shredded
-
2 tbsp vegetable oil
-
1 onion, sliced
-
2 green chilies, sliced
-
1 tsp red chili powder
-
1 tsp coriander powder
-
salt to taste
Garnish
- fresh coriander, chopped
[/sm_scale]
Directions
-
Heat oil in a pan, add onions and green chilies; sauté until onions are golden brown.
-
Add chicken, red chili powder, coriander powder, and salt. Stir-fry for 5 minutes.
-
Garnish with chopped coriander.
Cook’s Notes:
Serve with leftover sambar and rice.
Day 4: Chicken and Lentil Stew
[sm_scale any=”1″] Ingredients
Main
-
leftover sambar
-
1/2 cup lentils
-
2 tomatoes, chopped
-
1 onion, chopped
-
1 tsp mustard seeds
-
1 tbsp vegetable oil
-
salt to taste
[/sm_scale]
Directions
-
Cook lentils with water until soft.
-
Heat oil, add mustard seeds; let them splutter. Add onions and tomatoes, cook until soft.
-
Combine with lentils and leftover sambar. Simmer for 10 minutes. Season with salt.
Cook’s Notes:
Serve with naan or rice.
Day 5: Chicken Naan Wraps
[sm_scale any=”1″] Ingredients
Main
-
leftover chicken fry
-
5 pieces naan
-
1 onion, sliced
-
1 tomato, sliced
-
fresh coriander, chopped
[/sm_scale]
Directions
-
Warm naan on a skillet.
-
Layer naan with chicken fry, onion, tomato, and coriander.
-
Roll up and serve immediately.
Cook’s Notes:
A quick and easy meal using leftovers.
Combined Shopping List
Quantities shown are totals for the whole plan.
[sm_scale any=”1″]
-
onion — 3 large
-
garlic — 8 cloves
-
ginger — 3 inches
-
tomato — 6 medium
-
curry leaves — 20 leaves
-
green chilies — 4
-
mustard seeds — 2 tsp
-
sambar powder — 3 tbsp
-
coconut milk — 1 can
-
tamarind paste — 3 tbsp
-
basmati rice — 2 cups
-
rotisserie chicken — 1 whole
-
vegetable oil — 1 cup
-
cumin seeds — 1 tsp
-
turmeric powder — 1 tsp
-
salt — to taste
-
black pepper — to taste
-
red chili powder — 1 tsp
-
coriander powder — 1 tbsp
-
asafoetida — 1/2 tsp
-
lentils — 1 cup
-
fresh coriander — 1 bunch
-
naan — 5 pieces
[/sm_scale]
Final Notes
These recipes can be adapted with different proteins like tofu or paneer. Adjust spices to taste and explore other regional flavors.
Leave a Reply