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Boiled Chicken Breast
Lunch • India
How to Make Boiled Chicken Breast (Traditional & Healthy Version)
Boiled Chicken Breast is a simple yet flavorful dish cherished across India, especially among those seeking high-protein, low-fat meals. In Indian households, boiled chicken is often enjoyed as a wholesome lunch option, served alongside phulka (roti), brown rice, or as a filling for wraps. The subtle use of Indian spices like jeera (cumin), adrak (ginger), and laung (cloves) infuses the chicken with a mild, aromatic flavor that appeals to all age groups. While chicken is not traditionally part of vegetarian diets, it has become an essential protein source for many Indian regions, particularly in North and South India. This dish is especially popular during festivals like Baisakhi or family gatherings, where light and nutritious meals are preferred. Its straightforward preparation and adaptability make it ideal for calorie-conscious individuals, fitness enthusiasts, and busy professionals. By using minimal oil and fresh ingredients, this recipe ensures a healthy, satisfying meal without compromising on authentic Indian taste. Enjoy the gentle, warming flavors that make this boiled chicken breast a favorite in Indian kitchens.
Ingredients(for 1 medium chicken breast (120-150g) with spices and broth)
- 2 medium (250-300g) Chicken breast (boneless, skinless)
- 3 cups Water (pani)
- 1-inch piece Ginger (adrak, sliced thin)
- 3 Garlic cloves (lehsun, crushed)
- 1/2 tsp Cumin seeds (jeera)
- 1/2 tsp Whole black pepper (kali mirch)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt (namak)
- 1 Bay leaf (tej patta)
- 2 Cloves (laung) - optional
- 2 tbsp Fresh coriander (hara dhania, chopped) - optional
Instructions
- 1
Wash the chicken breasts thoroughly under running water and pat dry. Trim any excess fat if present.
3 minutes
Use fresh chicken for best texture and flavor.
- 2
In a deep handi or saucepan, add water, ginger, garlic, cumin seeds, whole black pepper, bay leaf, cloves (if using), turmeric powder, and salt.
2 minutes
Adding whole spices enhances aroma and taste.
- 3
Place the chicken breasts into the spiced water, ensuring they are fully submerged.
1 minute
Arrange chicken in a single layer for even cooking.
- 4
Bring the water to a gentle boil over medium flame. Skim off any foam or impurities that rise to the surface.
5 minutes
Do not let water boil vigorously to keep chicken tender.
Why This Dish is Healthy
This recipe is boiled, not fried, which significantly reduces calorie and fat content. The absence of heavy sauces or cream ensures a light, easily digestible meal. Spices like turmeric and ginger contribute to overall wellness, supporting digestion and immunity. It's ideal for weight management, diabetes care, and maintaining heart health, making it a staple for any health-conscious Indian kitchen.
Boiled Chicken Breast is an excellent source of lean protein, supporting muscle growth and repair. It is low in saturated fat and contains important nutrients such as B vitamins (especially niacin and B6), phosphorus, selenium, and zinc. The use of minimal oil and fresh spices like ginger, garlic, and turmeric adds antioxidants and anti-inflammatory benefits, making this dish a nutritious choice for lunch or post-workout meals.
Pro Tips
- 💡Tip 1: For extra flavor, add a small stick of dalchini (cinnamon) to the broth.
- 💡Tip 2: Use the leftover spiced broth as a base for soup or dal.
- 💡Tip 3: Always let the chicken rest in the hot broth for juicier meat.
Storage & Serving
Store leftover boiled chicken in an airtight container in the refrigerator for up to 2 days. Reheat gently in its broth or use in salads and wraps.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 165.0 kcal |
