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GRILLED CHICKEN
06

GRILLED CHICKEN

NUTRITION
HEALTHY RECIPES
Oct 19, 2024

GRILLED CHICKEN

Grilled chicken probably forms one of the more traditional Indian dishes that give very strong, piquant flavours with a smoky finish. In this dish, I have marinated chicken breast in spices such as cumin, turmeric, garam masala, and red chilli powder. Yoghurt marinade definitely tenderises the chicken, but it adds another depth of flavour. When grilled, it cooks to that beautifully charred texture while remaining juicy at the same time. It’s perfect to be presented as an entrée or even just as an appetiser, ideally served atop naan bread with a fresh salad. Grilled Chicken is quick to prepare and represents a healthier option for anybody seeking a protein-packed meal with hearty Indian flavours.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Indian, South Asian

PREPARATION / TECHNIQUES

Marinate, Grill, Roast

OCCASION / HOLIDAY

Backyard BBQ, Family Dinner, Weeknight Meal, Summer Grilling

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, High Protein, Gluten-Free, Low Fat

DISH TYPE

Entrée, Main Course

INGREDIENTS

  • 150g chicken breast
  • 1 tbsp yogurt
  • 1/4 tsp turmeric powder
  • 1/4 tsp cumin powder
  • 1/4 tsp garam masala
  • 1/2 tsp ginger-garlic paste
  • 1/4 tsp red chilli powder
  • 1 tsp lemon juice
  • Salt, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories:230
  • Protein: 30g
  • Fat: 7g
  • Carbohydrates: 3g
  • Fibre: 1g
  • Sodium: 400mg

PREPARATION OF GRILLED CHICKEN

  • Prepare the marinade: In a bowl, mix together marinating ingredients like yoghurt, turmeric powder, cumin powder, garam masala, red chilli powder, ginger-garlic paste, lemon juice, and salt.
  • Marinate the chicken: Put the chicken breast into the marinade and coat it completely. Cover, put in the fridge, and marinate for at least 30 minutes, or even more strong flavour, 2 hours within the fridge.
  • Preheat the grill: Heat your grill or oven at medium-high heat- about 200°C/400F.
  • Grill the chicken: Now put these marinated pieces of chicken on a grill and grill for 5-7 minutes on both sides. This will cook and almost char a little inside, around 75°C or 165°F.
  • Serve: They should be served straight when taken off the grill and left to sit for a few minutes; just make sure to serve with wedges of lemon, salad, or naan.

PREP TIME

10 minutes (plus marination time)

COOKING TIME

15 minutes

TIPS

  • A charcoal grill provides a smoky taste; the smoky flavour is a traditional aspect of tandoor cooking.
  • If there is no grill, roast the chicken in the oven or fry it pan-style with a little oil.
  • Pierce tiny holes into the breast of the chicken so that the marinade reaches the inside of the meat.

VARIATIONS

  • Substitute chicken thighs to make the dish drier and less meaty.
  • For a more aromatic marinade, you can add a teaspoon of mustard oil or more chilli powder.
  • Replace the yoghurt with coconut milk or any other plant-based yoghurt alternatives.

PREPPING AND STORAGE

  • Fridge: Store it in the fridge in a container for 2 to 3 days. Then, reheat it either in the microwave or over the stove.
  • Freezing: Marinated chicken can be frozen for up to 2 months before cooking. Simply thaw overnight in refrigerator and cook according to directions.

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