Chicken – who doesn’t love it Chicken is frequently the first option for non-vegetarian foodies who want to increase their protein intake while maintaining healthy, light meals. Versatile, delicious, and easy to cook, chicken can be enjoyed in countless ways: steamed, grilled, stir-fried, boiled, or simmered into rich, thick gravies. Among these, grilled preparations stand out for being both flavourful and healthy.
Here’s a healthy grilled chicken recipe that perfectly balances the right amount of nutrition & taste. This Indian grilled chicken is marinated with creamy curd and rich Indian spices, giving us a rich spiced grilled chicken that juicy, succulent & extremely flavourful.
Chicken has a significant amount of Selenium that helps in immunological, thyroid, and reproductive health. It is rich in Niacin, Vitamin B6, and Vitamin B12, all of which are vital for energy production, DNA synthesis, and brain health. Curd is a rich source of probiotics, which helps the digestive tract work efficiently. It is best enjoyed as an Indian high protein dinner / lunch or a post-workout meal.
If you’re planning for a wholesome family dinner & are looking for a balanced protein dish, this spiced grilled chicken is all you need.
Ingredients:
- Chicken Breast Boneless & Skinless – 2 Halves
- Cumin Seeds – ½ Tsp
- Coriander Seeds – ½ Tsp
- Fennel Seeds – ⅓ Tsp
- Whole Red Chilli – 3
- Salt – ½ Teaspoon
- Red Chili Powder – 1 Tsp
- Turmeric Powder – ½ Tsp
- Garam Masala Powder – ½ Tsp
- Mango Powder – ½ Tsp
- Black Pepper Powder – ½ Tsp
- Cumin Powder – ½ Tsp
- Ginger garlic paste – 1 Tsp
- Yogurt / Curd – 1 Cup
- Oil – For Brushing
Method:
- Start with making a marinade for chicken.
- Over low heat, roast the whole red chili, cumin, coriander, and fennel seeds until fragrant.
- In a blender, combine the ingredients to create a fine powder.
- In a bowl, add this masala further, add salt, red chili powder, turmeric, garam masala, mango powder, black pepper, cumin powder, curd, and ginger garlic paste & mix it thoroughly.
- Evenly coat the chicken on both sides by adding it to the mixture.
- Marinate for an hour and store the marinated bowl in the refrigerator.
- Start your grill and cover it until the temperature hits 500 degrees.
- Brush the grill with oil. Before putting the chicken on the hot grill, shake off excess marinade.
- Keep an eye out for excessive smoke, which is a clear indication that your chicken is charring (burning), while cooking with the grill lid closed.
- Keep the grill lid on to guarantee the chicken cooks all the way through, and turn it as necessary to prevent scorching.
- It takes around 30 – 35 minutes for the chicken to cook, and then it’s ready to serve.
Pro Tips:
- Pound the chicken – Flatten the chicken breast lightly for even cooking & tenderness.
- Marinate well – Marinate & refrigerate the chicken for at least 30mins, this helps the flavours to soak in better and makes the chicken juicier.
- Cook on medium heat – Cook using medium heat to ensure that the chicken cooks through; cooking over high heat could result in tough chicken.
- Use thick curd / hung curd – Using watery curd makes the marinade watery. Thick curd ensures the marinade coats perfectly & chicken stays juicy
- Combine well – To create a low-carb or keto meal, mix the grilled chicken with your preferred sautéed vegetables.
FAQs:
- Is this Indian grilled chicken healthy?
Yes, this Indian grilled chicken recipe uses minimal zero oil and is high in protein making it a healthy recipe that can be included in your diet.
- Can I make this spiced grilled chicken dish without the curd if I’m lactose intolerant?
Yes, you can maintain the creaminess by just substituting a lactose-free yogurt for the curd.
- Is this healthy grilled chicken recipe suitable for a ketogenic diet?
Absolutely, this recipe with lean meat is chicken breast & flavoured with Indian spices. Therefore, it is very low in carb & perfect for your keto diet.
- Can you lose weight with this lean chicken meal?
Yes, this lean chicken meal is packed with good quality protein, that helps reduce cravings & aids in weight loss.
- Is this balanced protein dish ideal for muscle building?
Yes, this Indian grilled chicken recipe is packed with 1st class lean protein that has all 9 essential amino acids required for muscle building & repair, therefore making it the ideal recipe to boost muscle building.
- What can I combine with the spiced grilled chicken?
You can pair the spiced grilled chicken with stir fried / sauteed vegetables of choice, green mint chutney & steamed rice to make it a balanced meal. If you’re on a keto diet, replace the rice with almond roti or cauliflower rice.
- How can I ensure that the chicken is cooked through?
For the chicken to be cooked properly, it must be white throughout.
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