Grilled chicken is easily among the favorite foods of anyone who adds meat to their diet. High in protein, low in fat and carbohydrates, and packed with a bunch of nutrients, a grilled chicken breast is the best way to provide nutrition to your body in a healthy, consistent manner. One serving of grilled chicken breast (175–190 grams of chicken) contains less than 300 calories (maybe under 275 calories in some cases), 50 grams of protein, almost zero grams of carbs, and just 6-7 grams of fat. The best thing about grilled chicken is that it can be prepared in under 30 minutes (with some prep with the ingredients, of course). While some of the elaborate curries do take an hour or more, we’ve lined up five grilled chicken recipes that you can use at home to ensure you get your protein regularly. You’ll find that you no longer depend on your cook for your main meal of the day.
1) Grilled Chicken in 15 minutes
This is an easy-to-make recipe. If you add a pinch of chili powder, it makes the dish even better. Use 500 grams or one kilo of chicken so you can have this great dish ready for the week ahead. Keep your seasonings in a bowl and mix them well. You’ll need to apply this mix to both sides of the chicken.
Ingredients:
• 1 tsp garlic paste
• 1/2 tsp chili powder
• 1/2 tsp oregano
• 1/2 tsp black pepper powder
• 1/2 tsp salt
• 1 kg boneless chicken (skinless)
• 1 tbsp olive oil
• Coriander to garnish
Directions:
• Add the garlic paste, chili powder, oregano, pepper, and salt in a small bowl. Mix well.
• Sprinkle half of this mix on one side of the chicken, and the rest on the other. Make sure the chicken is coated well.
• Heat a nonstick grill pan on medium heat and add the olive oil.
• Place half the meat in the grill pan. (Ideally, the pieces shouldn’t be too close to each other. )
• Cook for 5 minutes. Then, turn the pieces over, and cook for another 5 minutes.
• Repeat the same cooking process with any remaining chicken.
• Allow the chicken to cool for 5 minutes, then serve.
• Sprinkle a bit of the coriander leaves for taste.
2) Grilled Lemon Chicken
It’s easy to grill chicken. However, it is the marinade that gives it flavor and flourish. Add some fresh vegetables and some whole grains on the side of 100 grams of grilled chicken, and you have a healthy meal that is surprisingly addictive! We can make a quick marinade using olive oil and lemon juice. This is a marinade, so you want to marinate your boneless chicken in lemon juice for approximately 30 minutes (but no more than 2 hours). Add olive oil to this so it keeps the chicken moist. Place the chicken in your refrigerator while it marinates for the best results. You can also add garlic and other types of seasonings that you prefer.
Ingredients:
• 2 tbsp olive oil
• ¼ cup lemon juice
• 2 garlic cloves
• 1 tsp oregano
• ¼ tsp chili powder
• ½ tsp pepper
• 1 kg boneless chicken (chicken breast, if you can get it)
Directions:
• Mix the olive oil, lemon juice, oregano, chili powder, pepper, and garlic in a bowl.
• Apply the marinade to the chicken and refrigerate for at least 30 minutes.
• Add some olive oil to the grill pan and heat it on a medium flame.
• Add the marinated chicken to the pan. (Ensure the pieces are not sticking to each other.)
• You can cover the grill pan while it is heating to make sure the chicken is grilled evenly.
• Once the chicken is grilled thoroughly (not too blackened), place it on a clean plate. Allow to cool for 5 minutes so the chicken can soak all the juices.
• Add coriander or any other garnish that you like, and serve.
3) Chicken & Veggie Stir-Fry
This is an easy one to make. All you have to do is grill your chicken in the grill pan, then add some veggies to it. Having some stir-fry sauce would help. You’ll also need to buy a few vegetables, as listed in the ingredients below.
Ingredients:
• 1 tsp ginger
• 1/2 garlic clove (pre-peeled)
• 2 cups sliced vegetables (bell peppers, onions, etc.)
• 1 chicken breast (sliced evenly)
• 3 tbsp stir fry sauce
• 1/2 cup brown rice (optional)
Directions:
• Coat the pan with some olive oil.
• Grate the garlic and add it to the pan.
• Drop the cut vegetables into the pan. Heat on low flame for 2-3 minutes. (Do not overdo this if you like your veggies crunchy.)
• Add the sliced chicken breast to the pan.
• Add the stir-fry sauce to the chicken.
• Cook for 5 minutes on medium flame.
• Serve on a plate and enjoy your meal!
• You can also cook the brown rice and place the chicken stir-fry on top to get a fuller meal.
4) Grilled Chicken, Mexican Style
We’re going a bit exotic here during the week to avoid those mid-week blues. We’re using tortillas and salsa sauce, which add that Mexican taste we Indians can easily relate to. Flavorful, just the way we like it. This recipe will require some prep, but will also add some much-needed zing to your midweek meals.
Ingredients:
• 1 grilled chicken breast
• 1/4 cup salsa sauce
• 1 tsp jeera powder
• 2 corn tortillas (or rotis, if you aren’t a fan of tortillas)
• lime
• 1/4 cup fat free Greek yogurt
• 1 cup bell peppers and onions (sliced)
• 2 sliced spring onions
Directions:
• Add the sliced chicken breast to a bowl.
• Add the salsa sauce and jeera powder, and mix well.
• Add the sliced bell peppers and onions for some crunch. Add the spring onions.
(You can also add black beans, cheese, etc. for some more Mexican flavor.)
• Squeeze some lime juice on the food.
• Add coriander for taste
• Heat in a grill pan for 5 minutes on a medium flame. (Or heat in a microwave for 1-2 minutes.)
• Allow to cool for a few minutes. Serve warm.
5) Grilled Chicken and Pineapple (sandwich)
This is an unusual recipe, one that will appeal to the more adventurous souls out there. Grilled chicken and pineapple may seem like a contrast in taste, but they do work well together in this recipe. Give it a go, we say!
Ingredients:
100 grams chicken breast (boneless, skinless)
Teriyaki sauce
4 slices of cheese
4 pineapple slices
4 whole-wheat buns (or bread, if you prefer that)
1 onion (sliced)
Directions:
• Marinate the chicken with the teriyaki sauce, and refrigerate for at least 30 minutes. (Leave overnight if you can.)
• Heat a grill pan on low flame for 1–2 minutes.
• Add the marinated chicken and cook for 4-5 minutes on one side.
• Turn the chicken over and add the cheese to each chicken breast.
• Continue cooking until the cheese melts. The meat should be lightly charred and firm in texture.
• Move the chicken to a plate and allow it to cool.
• Add the pineapple and the buns/bread to the grill.
• Cook the buns until they're lightly toasted.
• Cook the pineapple for about 2 minutes per side. It should become soft and caramelized.
• Once they’re done, add the chicken to the sandwich. Enjoy!
