📸 Image coming soon for Grilled Chicken Breast

Grilled Chicken Breast

Name: Grilled Chicken Breast
Cuisine: Indian

Lunch • India

165

kcal

—

Protein

—

Carbs

—

Fat

Log This Food

Track with App

Log this food instantly with our mobile app

Get App

How to Make Grilled Chicken Breast (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Grilled Chicken Breast, known locally as 'tandoori murgh ke tukde', is a popular dish across India, especially in urban homes looking for high-protein, low-fat lunch options. This dish evolved from the classic tandoori chicken, a staple in North Indian cuisine, but uses boneless chicken breasts marinated in aromatic Indian spices and yogurt, then grilled to perfection. The taste is a harmonious blend of smokiness, warmth from garam masala, and tang from dahi (curd). Grilled Chicken Breast is often served during festivals like Holi and Diwali, where lighter fare balances rich sweets. It's a preferred lunch for fitness enthusiasts and is increasingly featured in health-conscious menus from Punjab to Maharashtra. The recipe is simple, making it ideal for busy afternoons, and pairs well with whole wheat roti or a fresh salad. Its adaptability means it can be made mild for kids or spicy for adults, reflecting the diversity of Indian palates.

Diabetic-Friendly Weight Loss Kid-Friendly

Ingredients(for 1 medium chicken breast per person)

2 pieces (approx. 250g) Chicken breast (boneless, skinless)
1/2 cup Dahi (curd) (low-fat)
1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
1 tablespoon Lemon juice (nimbu ras)
1 teaspoon Garam masala (Punjabi blend)
1/2 teaspoon Red chilli powder (lal mirch)
1/4 teaspoon Turmeric powder (haldi)
to taste Salt (namak)
1 tablespoon Mustard oil (sarson ka tel)
2 tablespoons Fresh coriander leaves (dhaniya patta, chopped) - optional

Instructions

1
Wash and pat dry the chicken breasts. Make shallow cuts for better marination.
5 minutes
Ensure cuts are not too deep to avoid drying while grilling.
2
Prepare marinade by mixing dahi, ginger-garlic paste, lemon juice, garam masala, red chilli powder, turmeric powder, salt, and mustard oil.
5 minutes
Whisk dahi well for a smooth marinade.
3
Coat the chicken breasts in the marinade. Cover and refrigerate for at least 30 minutes (overnight for deeper flavor).
5 minutes
Longer marination results in juicier, more flavorful chicken.
4
Preheat grill or tawa to medium-high heat. Lightly grease with mustard oil.
5 minutes
If using tawa, ensure it's well-heated for a charred effect.

Why This Dish is Healthy

This dish is a healthy lunch option because it is low in saturated fat, high in protein, and free from refined ingredients. Grilling preserves nutrients while reducing calorie content. The use of Indian spices adds flavor without extra calories, and yogurt aids digestion. It fits well into weight loss, diabetic, and high-protein diets, making it perfect for those tracking macros.

Grilled Chicken Breast is a powerhouse of lean protein, essential for muscle repair and maintenance. It contains minimal fat due to grilling and the use of low-fat dahi, making it suitable for weight loss. The recipe is rich in vitamins such as B6 and B12, minerals like phosphorus and selenium, and antioxidants from turmeric and coriander. The absence of refined oils and carbs makes it ideal for calorie-conscious diets.