Tomato Rice with Chicken
Lunch • India
How to Make Tomato Rice with Chicken (Traditional & Healthy Version)
Tomato Rice with Chicken, known locally as 'Thakkali Sadam with Kozhi', is a beloved South Indian lunch dish that beautifully blends aromatic spices, juicy tomatoes, and tender chicken with fluffy rice. This vibrant one-pot meal is especially popular in Tamil Nadu and Andhra Pradesh, where it graces both festive occasions and daily meals. Its inviting red hue and tantalizing aroma make it a favorite during family gatherings, especially during festivals like Pongal and Tamil New Year. Traditionally, Tomato Rice is a vegetarian staple, but adding succulent chicken pieces elevates the dish, creating a protein-rich, wholesome option ideal for a hearty lunch. The tangy tomatoes, fiery green chillies, and earthy spices combine to create a comforting flavor profile that’s both satisfying and nutritious. The dish is quick to prepare, making it a practical choice for busy weekdays without compromising on authentic taste. Tomato Rice with Chicken is a testament to the simplicity and depth of South Indian cuisine, bringing together local flavors and nourishing ingredients in every bite.
Ingredients(for 1 medium bowl with chicken pieces)
- 1 cup Basmati rice (or local short-grain rice)
- 150 grams Boneless chicken breast (cut into bite-size pieces)
- 2 large Tomatoes (finely chopped (tamatar))
- 1 medium Onion (thinly sliced (pyaaz))
- 2 Green chillies (slit lengthwise (hari mirch))
- 1 tsp Ginger garlic paste (adrak-lahsun ka paste)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch powder)
- 1/2 tsp Coriander powder (dhania powder)
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- 1 tbsp Oil (preferably cold-pressed or mustard oil)
- to taste Salt
- for garnish Fresh coriander leaves (hara dhania) - optional
Instructions
- 1
Rinse the basmati rice thoroughly and soak for 10 minutes. Drain and set aside.
10 minutes
Soaking rice helps achieve fluffy, non-sticky grains.
- 2
Heat oil in a kadhai or heavy-bottomed pan. Add mustard seeds; when they splutter, add curry leaves.
2 minutes
Allow mustard seeds to crackle to release their flavor.
- 3
Add sliced onions and green chillies. Sauté until onions turn golden brown.
3 minutes
Stir continuously to avoid burning the onions.
- 4
Add ginger garlic paste and sauté for a minute until raw smell disappears.
1 minute
Sautéing well ensures the paste’s flavors blend in.
Why This Dish is Healthy
This recipe uses lean chicken breast, a great source of protein, and minimal oil to keep fat content low. The addition of tomatoes and spices boosts antioxidant and anti-inflammatory properties. Basmati rice provides sustained energy, while the absence of heavy cream or ghee makes it suitable for calorie-conscious eaters. It’s perfect for those seeking a filling, wholesome meal without excess calories.
Tomato Rice with Chicken is a balanced meal, offering lean protein from chicken, complex carbohydrates from rice, and a wealth of vitamins from tomatoes and spices. Tomatoes are rich in vitamin C, potassium, and antioxidants like lycopene. The use of minimal oil and fresh herbs keeps the dish light. Spices such as turmeric and coriander support digestion and immunity, making this a heart-healthy, nutrient-dense lunch choice.
Pro Tips
- 💡Use ripe, red tomatoes for maximum flavor and color.
- 💡Marinate chicken with a pinch of salt and turmeric for 10 minutes before cooking for extra tenderness.
- 💡Fluff the rice with a fork after resting to prevent clumping and preserve texture.
Storage & Serving
Cool completely before storing in an airtight container in the refrigerator. Stays fresh for up to 2 days. Reheat gently on a tawa or in a microwave, sprinkling a little water to prevent drying.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
