Grilled Chicken
Tender chicken breast marinated in a classic Indian blend of yogurt and spices like ginger, garlic, and garam masala, then grilled to smoky perfection. A light, high-protein option perfect for meal prep.
For 4 servings
Prepare the yogurt marinade.
In a large bowl, whisk together the yogurt, ginger-garlic paste, lemon juice, cumin powder, coriander powder, turmeric, garam masala, red chili powder, salt, and vegetable oil until smooth.
TIPUsing thick or Greek yogurt helps the marinade cling to the chicken better.Marinate the chicken.
Add the chicken pieces to the marinade and turn to coat them evenly. Cover the bowl and refrigerate for at least 30 minutes, or up to 4 hours.
TIPDon't marinate for more than 4 hours, as the acid in the yogurt and lemon can start to break down the chicken texture.Grill the chicken pieces.
- Preheat your grill or grill pan over medium-high heat.
- Lightly oil the grates to prevent sticking.
- Place the marinated chicken pieces on the grill, leaving some space between them.
- Grill for 6-7 minutes on the first side, until you have nice char marks.
Finish grilling the chicken.
Flip the chicken pieces and grill for another 5-6 minutes on the other side, or until the chicken is cooked through and the juices run clear. The internal temperature should reach 165°F (74°C).
TIPUse a meat thermometer to ensure the chicken is perfectly cooked without drying it out.Rest the grilled chicken.
Remove the chicken from the grill and transfer it to a cutting board. Let it rest for 5 minutes before slicing or serving.
TIPResting allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful chicken.Serve or store for meal prep.
Serve the grilled chicken hot with a side of salad or mint chutney. For meal prep, allow the chicken to cool completely before storing it in an airtight container in the refrigerator for up to 4 days.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, you can flatten the chicken breasts to a uniform thickness before marinating.
- 2If you don't have a grill, you can pan-sear the chicken in a lightly oiled skillet over medium-high heat for the same amount of time.
- 3You can also bake the chicken in a preheated oven at 400°F (200°C) for 15-20 minutes.
- 4To make kebabs, cut the chicken into 1-inch cubes and thread them onto skewers before grilling.
- 5A squeeze of fresh lemon juice just before serving brightens up all the flavors.
Frequently asked questions
Yes, this version is very healthy. It's high in lean protein from the chicken breast and low in fat and calories. The yogurt marinade adds flavor and tenderness without needing a lot of oil.
