INDIAN-SPICED GRILLED CHICKEN
This tangy marinade, spiked with the Indian spice blend garam masala, is a terrific way to enliven grilled chicken. Try it on tofu or pork chops.
Provided by EatingWell Test Kitchen
Categories Healthy BBQ & Grilled Chicken Breast Recipes
Time 1h30m
Number Of Ingredients 6
Steps:
- Whisk onion, lemon (or lime) juice, oil, garam masala and salt in a bowl until well combined.
- Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and up to 12 hours. Remove from the marinade and pat dry.
- Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
- To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.
- To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.
Nutrition Facts : Calories 136.5 calories, Carbohydrate 1 g, Cholesterol 62.7 mg, Fat 3.8 g, Fiber 0.1 g, Protein 22.9 g, SaturatedFat 0.9 g, Sodium 152.2 mg, Sugar 0.3 g
INDIAN SPICED GRILLED CHICKEN (SOUTH BEACH DIET PHASE 1)
Make and share this Indian Spiced Grilled Chicken (South Beach Diet Phase 1) recipe from Food.com.
Provided by BlueDoxie
Categories Chicken Breast
Time 2h58m
Yield 10 serving(s)
Number Of Ingredients 9
Steps:
- Whisk together yogurt, lemon juice, garam masala, paprika, salt, black pepper, and cayenne in a small bowl.
- Divide mixture between 2 large resealable plastic bags.
- Place 5 chicken breasts in each bag, seal bags, and turn to coat chicken with marinade.
- Lay bags flat in the refrigerator.
- Refrigerate at least 2 hours or overnight.
- Heat a grill or grill pan to medium-high.
- Remove chicken from bags.
- Brush grill with oil and grill chicken until cooked through, about 7 minutes per side.
- Serve warm.
- * make-ahead: Chicken can be marinated in resealable plastics bags in the refrigerator up to 1 day.
Nutrition Facts : Calories 218.3, Fat 5.9, SaturatedFat 1.2, Cholesterol 109.2, Sodium 270, Carbohydrate 1.9, Fiber 0.2, Sugar 1.5, Protein 37.2
CHICKEN CAPRI (SB DIET PHASE 1)
A great recipe that I adapted from the SB Diet cookbook. Great for Phase 1 or beyond. This is pretty close to the original, with a few changes.
Provided by CookbookCarrie
Categories Chicken Breast
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In a small bowl mash Ricotta Cheese, Parmesan Cheese, Salt, Pepper, Oregano& Parsley together until well blended.
- Toss the chicken with the garlic powder and brown in the olive oil in a large skillet over medium heat for 10 minutes per side.
- When done remove to a shallow casserole dish to cool slightly.
- Preheat oven to 350 degrees.
- Spoon 1 Heaping serving spoon of Ricotta mixture onto each chicken breast and top with 1 tablespoons of Crushed Tomatoes.
- Place one slice of mozzarella cheese on each one and place in the top rack of the oven.
- Bake for 20 minutes until a meat thermometer registers 170 deg. farenheit
CHICKEN PICCATA (SOUTH BEACH PHASE 1)
I found this on the South Beach Diet (SBD) website. It is a Phase 1 recipe. Even though we are no longer on the SBD, my husband and I still enjoy this recipe. The original recipe is posted here http://www.southbeachdiet.com/recipes/chicken-piccata.asp
Provided by Sammy Mae
Categories Chicken Breast
Time 25m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Pound the chicken pieces to flatten them slightly. Season them with salt and pepper to taste.
- Heat an empty pan on high heat, then add the oil and one tablespoon of the margarine and allow that to get hot (but not smoking). Then carefully add the chicken, making sure the oil doesn't splatter. Doing this process will prevent the chicken from sticking. If you heat the oil and pan together, or if the pan isn't hot enough, the chicken will stick.
- Sauté the chicken pieces for 1 minute on each side, or until they are cooked through. Transfer the chicken with tongs to a platter and cover it loosely to keep it warm.
- Pour off any remaining fat and oil from the skillet.
- Return it to the stovetop and add the remaining 1 tablespoon margarine, the sherry, and the lemon juice, and bring the mixture to a boil.
- Stir in the capers, the parsley, the paprika, and salt and pepper to taste, and spoon the sauce over the chicken.
BHATTI DA MURGH (INDIAN GRILLED CHICKEN WITH WHOLE SPICES)
Adapted from the chef Chintan Pandya of Adda Indian Canteen in Long Island City, Queens, this fiery, aromatic recipe calls for marinating whole chicken legs in yogurt, ginger-garlic paste and ground spices, then coating them in cracked whole spices before roasting. The ground spices imbue the meat with flavor while the whole spices add pungency and a wonderful crunch. At Adda, Mr. Pandya cooks these in a tandoor. But you can roast them in your oven, or cook them on the grill using indirect heat and a baking sheet. In either case, brushing the sizzling chicken skin with plenty of melted butter is the key to its rich taste and burnished crispness.
Provided by Melissa Clark
Categories dinner, poultry, main course
Time 1h30m
Yield 6 to 8 servings
Number Of Ingredients 19
Steps:
- Pop the joint on each leg: Grasp a drumstick in one hand and a thigh in the other, and bend the joint back until you hear a crack. This helps the leg cook more evenly.
- Using a small knife, make a slash in the meaty part of each drumstick and thigh twice or three times, going all the way to the bone.
- In a large bowl, stir together garlic, ginger, vinegar, cayenne, garam masala and salt. Keep half the mixture in the bowl and set aside; rub remaining mixture all over chicken, getting underneath the skin. Refrigerate for at least 20 minutes (or up to 2 hours) while you prepare the yogurt marinade.
- Stir yogurt into the large bowl with ginger-garlic mixture, then stir in black pepper, clove, mace, anise, black cardamom (if using) and green cardamom. Transfer spice-rubbed chicken to yogurt mixture, tossing gently to coat.
- Cover and refrigerate chicken for at least 6 hours, and preferably overnight.
- When ready to cook, prepare the grill for indirect heat. (If using a charcoal grill, mound coals to one side, allowing for an area of indirect heat. If using a gas grill, turn on only a few of the burners and leave the rest off.) Or heat oven to 450 degrees.
- Using a mortar and pestle, the flat side of a knife or a spice grinder for a very brief time, crack the cumin, coriander and red-pepper flakes but do not grind; you want a coarse texture here. Sprinkle spice mix onto chicken to coat each piece.
- Place a rimmed baking sheet on the unlit side of the grill or in the oven and let heat for 15 minutes. Carefully place chicken on the hot baking sheet and drizzle each piece with a little melted butter. Cover grill, if grilling. Let chicken cook for 25 to 35 minutes, drizzling with melted butter two or three times. The chicken is done when the skin is dark brown and the juices run clear when pricked with a knife.
- If you are grilling, you can sear the chicken over direct heat for 1 to 2 minutes per side just before serving to char the skin, but this is optional. Serve chicken on a platter, with lime wedges on the side.
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