Grilled Chicken Piece
Lunch • India
How to Make Grilled Chicken Piece (Traditional & Healthy Version)
Grilled Chicken Piece, known across India as 'Tandoori Murgh' when cooked in a clay oven or 'Bhuna Chicken' on a tawa, is a beloved dish that blends aromatic Indian spices with lean protein. This dish has its roots in North Indian cuisine, especially Punjab, where marinated chicken is traditionally cooked in a tandoor. However, home cooks across India have adapted it to suit grill pans, ovens, and even the humble tawa, making it accessible and popular nationwide. The taste is defined by the vibrant masalas—like garam masala, jeera (cumin), dhania (coriander), and the smokey hint of mustard oil. Grilled Chicken Piece is a popular lunch option, often enjoyed with phulka, green chutney, and a side of salad. Its appeal increases during festivals like Holi and family gatherings, where healthier cooking methods are preferred. The marination process ensures the chicken remains succulent while absorbing the flavors of yogurt, ginger, garlic, and freshly ground spices. This dish is not only delicious but also celebrates the essence of Indian home cooking, offering a perfect balance between taste and nutrition.
Ingredients(for 1 medium chicken leg or breast piece (approx. 120g) per serving)
- 250g Chicken pieces (leg or breast, skinless) (Murgh)
- 1/2 cup Thick curd (Dahi)
- 1 tablespoon Ginger-garlic paste (Adrak-lehsun ka paste)
- 1 tablespoon Lemon juice (Nimbu ras)
- 1 teaspoon Red chilli powder (Lal mirch powder)
- 1/2 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Coriander powder (Dhaniya powder)
- 1/2 teaspoon Cumin powder (Jeera powder)
- 1/2 teaspoon Garam masala (Homemade or store-bought)
- 1 teaspoon Mustard oil (Sarson ka tel, for authentic flavor)
- to taste Salt (Namak)
- 1 tablespoon Chopped coriander leaves (Dhaniya patta, for garnish) - optional
Instructions
- 1
Clean and pat dry the chicken pieces. Make light incisions to help the marinade penetrate for juicy, flavorful chicken.
3 minutes
Ensure the chicken is dry for better marinade absorption.
- 2
In a large bowl, mix dahi, ginger-garlic paste, lemon juice, red chilli powder, turmeric, coriander, cumin powder, garam masala, mustard oil, and salt to create a smooth marinade.
5 minutes
Whisk dahi until creamy to ensure even coating.
- 3
Rub the marinade thoroughly over the chicken pieces, ensuring it gets into the incisions. Cover and refrigerate for at least 30 minutes (or up to 4 hours for deeper flavor).
5 minutes
Longer marination yields more tender chicken.
- 4
Preheat your grill pan, tawa, or oven to medium-high heat. Lightly brush with a few drops of mustard oil to prevent sticking.
2 minutes
Use a cast iron tawa for authentic smoky notes.
Why This Dish is Healthy
This recipe is a healthy choice because it utilizes grilling instead of frying, reducing unnecessary calories and fat. Marinating with natural yogurt and spices not only enhances flavor but also supports digestion and boosts metabolism. With high protein and low saturated fat, it is heart-friendly and suitable for those tracking their macros. The absence of cream or heavy oils ensures a lighter meal, perfect for lunch without post-meal sluggishness.
Grilled Chicken Piece is high in protein, low in carbs, and uses minimal oil, making it ideal for a balanced diet. Dahi (curd) not only tenderizes the meat but also adds probiotics beneficial for gut health. The spices—turmeric, ginger, and garlic—offer anti-inflammatory and antioxidant benefits. Chicken provides essential amino acids, B vitamins, and minerals like phosphorus and selenium. This preparation avoids deep-frying, keeping the fat content in check, and supports muscle building and weight management.
Pro Tips
- 💡Marinate the chicken overnight for best flavor infusion.
- 💡Use hung curd for a thicker marinade and better texture.
- 💡Add a pinch of chaat masala before serving for extra zing.
Storage & Serving
Store cooked chicken in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in the oven to retain moisture. Avoid microwaving to prevent dryness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
