Chicken tikka meal prep

Method

Start by marinating the chicken. Mix the Greek yoghurt with tikka paste until fully combined, then coat the chicken breasts thoroughly and leave for at least 30 minutes, or overnight if you have time. This marinating develops flavour and helps keep the meat moist during cooking.

Heat a heavy-bottomed pan or skillet over medium-high heat. Once hot, add the marinated chicken and cook for 6 to 7 minutes per side, depending on thickness, until the internal temperature reaches 75°C and the exterior has taken on colour. The yoghurt will char slightly; this is correct. Transfer to a plate and let rest for 5 minutes before slicing.

Meanwhile, cook the basmati rice according to packet instructions; it should be tender with each grain separate. Once cooked, spread it on a tray to cool. Dice the cucumber into bite-sized pieces.

Divide the rice among your meal prep containers and top with sliced chicken tikka. Arrange the cucumber on the side. These will keep refrigerated for up to four days.