Stealth Health Life

Air Fried Tandoori Chicken Bowls

If your meal prep has been feeling a little uninspired lately, this one's the shake-up you need - tandoori-spiced chicken, curry-yellow rice, and a feta yogurt sauce bring a flavor combo you won't find in any basic meal prep rotation. Bold, unique, and somehow only 550 calories. Makes 5 bowls at 550 calories and 53g of protein each!

Per Serving (Makes 5):
550 Calories
53g Protein
46g Carbs
16g Fat

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TANDOORI CHICKEN
900g (32oz) boneless skinless chicken thighs
120g (1/2 cup) 5% greek yogurt
1 Tbsp garlic paste
1 Tbsp ginger paste
1.5 Tbsp salt
1.5 Tbsp tikka masala or tandoori masala seasoning*
1 tsp smoked paprika
1 lemon’s juice

*Order online, buy at specialty grocer, or use 2 tsp Garam Masala + 2 tsp chili powder + 2 tsp paprika

CURRY SPICED YELLOW RICE
15g (1 Tbsp) oil or ghee
1 diced sweet onion
1 tsp turmeric
1 tsp spicy curry powder
270g (1.5 cups) basmati rice
540g (2.25 cups) chicken bone broth
Salt to taste

Feta Yogurt Sauce
150g (2/3 cup) 5% Greek yogurt
100g (3.5oz) feta
60ml (1/4 cup) fat free milk
Juice of half a lemon
Spoonful minced cilantro
Salt/garlic powder to taste
(I like to first combine feta with milk, and break down the feta chunks for a smoother sauce)

Enjoy immediately, or store in freezer safe containers for meal prep!

I post hundreds of free recipes here, but if you want to support me (or just want an easier/more convenient way to follow my recipes) - make sure to also check out my cookbooks in my bio! Truly appreciate each and every one of you 🙏

Blackened Chicken Alfredo (One Pan)

Made entirely in one pan - this is the ultimate recipe for minimizing effort/cleanup, while maximizing flavor and reward (you get 2 weeks worth of lunches for the effort) 🤝

Recipe is from the Stealth Health Meal Prep Cookbook (now available as a hard copy)!

Per Serving (Makes 15)
500 Calories
41g Protein
50g Carbs
14g Fat

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Blackened Chicken:
1344g (48oz) chicken breast, salted
Blackened or Cajun Seasoning*
20g (4 tsp) Olive Oil
15g (1 Tbsp) Butter

Vegetables/Aromatics:
2 diced sweet onions
4-5 diced bell peppers
~10 cloves minced garlic
30g (2 Tbsp) butter
30g (2 Tbsp) Dijon mustard

Pasta:
896g (32oz) rigatoni
(Cook for ~80% of time shown on box)
Save ~2 cups of starchy pasta water

Blended Alfredo Sauce:
800g (28oz) 2% blended cottage cheese
180g (6oz) parmigiano reggiano
120g (4oz) 1/3 fat cream cheese
240ml (8oz) fat free milk
Salt & pepper to taste

Finishing/Garnish:
Handful of chives
60g (2oz) Mozzarella

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*HOMEMADE BLACKENING SEASONING:
2 tablespoons paprika
1 tablespoon onion powder
2 teaspoons garlic powder
1 teaspoon ground black pepper
1 teaspoon dried oregano
½ teaspoon dried thyme
1/2 teaspoon cayenne

*When selecting a “blackened” or “Cajun” seasoning, I recommend finding one where the first/primary ingredient is paprika, and one that contains no salt. They will all be more or less the same.

Homemade Ahi Tuna Poke Bowl

Fresh homemade poke bowls are the ultimate summer meal - light, refreshing, and way better than anything you'd get at a restaurant. Mango, spicy mayo, crispy shallots, and marinated ahi tuna over sushi rice make this one hard not to crave on repeat. Makes 3 bowls at 530 calories and 44g of protein each!

Of all recipes I’ve posted - this is the one I eat the most frequently. I probably have it 2-3 times a week because it’s easily the best tasting poke I’ve ever had, plus it’s incredibly macro-friendly 👌

Per bowl (makes ~3, including all toppings)
530 cals
44g Protein
66g Carbs
11g Fat

Per bowl (without toppings)
395 cals
44g Protein
48g Carbs
3g Fat

Ingredients:

~16oz ahi tuna*
2 tablespoons soy sauce
1 tablespoon yuzu ponzu
1 teaspoon toasted sesame oil
2 teaspoon honey
2 tablespoons diced white onions

Low cal spicy mayo:
30g light mayo
20g gochujang
10g sriracha
5g yuzu ponzu
5g sesame oil

150g sushi rice (dry weight)

Toppings (per bowl):
1/3 of a mango
28g store bought fried shallots (adds only 50 cals)
Diced green onions

*The biggest concern most people have when making homemade poke is how to source fish that is safe to eat raw. There are tons of resources online for learning about the safety/risks of eating raw tuna - but generally, tuna is considered the safest of all fish to consume raw even if it isn’t marked as “sushi grade” on the packaging. The standards for consuming any raw fish other than tuna are much more strict, as they tend to be more susceptible to parasites.

The best option for quality/peace of mind is to find a “Saku” block - as this is specifically designed for sashimi/sushi, and is the easiest to work with. They are more expensive, but still dramatically cheaper than what you get eating out at most places (and much higher quality). I’ve also used frozen tuna steaks from multiple grocers (HEB is usually where I get them) which go for ~$7.99 a pound, and the quality is still very solid and you’ll hardly notice a difference in the end product.

is a great resource for learning about how/where to get fish that is safe to eat raw or “sushi grade”

To sum it up - Saku blocks are the “best” option, but if you can find tuna steaks that are stored fully frozen it’ll almost always be safe to consume raw. The only thing I generally avoid is tuna steaks that are sitting out fully thawed at the grocery store.

I post hundreds of free recipes here, but if you want to support me (or just want an easier/more convenient way to follow my recipes) - make sure to also check out my cookbooks in my bio! Truly appreciate each and every one of you 🙏