Grilled Chicken Recipe for Weight Loss
Recipe Summary
- This video presents a quick, easy, and delicious grilled chicken recipe perfect for weight loss. It's high in lean protein, low in fat, and has zero carbohydrates, making it a super meal option that can be prepared in just 10 minutes if the chicken is pre-marinated. The dish is served with sautéed vegetables and lemon wedges.
All Ingredients - For Grilled Chicken
- Boneless Chicken Breast Fillet 450 grams
- Salt 1/2 teaspoon (to taste)
- Red Chili Powder 1/2 teaspoon
- Garlic Powder 1/2 teaspoon
- Peri-Peri Powder 1/2 teaspoon
- Ginger-Garlic Paste 1/2 teaspoon
- Lemon Juice 1 tablespoon
- Oil 1 teaspoon
All Ingredients - For Sautéed Vegetables
- Capsicum (chopped) 1 medium
- Onions (chopped) 1 medium
- Oil 1 teaspoon
Tools You'll Need
- Grill pan
- Pan
- Grill
- Bowl
Don't have an ingredient? Try these swaps
No Garlic (fresh)?
- 1/4 tsp garlic powder (per clove)
- 1/2 tsp garlic granules (per clove)
No Lemon juice?
- Lime juice (1:1)
- 1/2 the amount white vinegar — In dressings, savory dishes.
No Onion?
- 1 tbsp onion powder (per medium onion)
- 3 tbsp dried minced onion
- Shallots or leeks (1:1)
Step-by-Step Instructions
Step 1: Prepare and Marinate Chicken
Wash the boneless chicken breast fillets thoroughly. In a bowl, add the chicken and season with salt, red chili powder, garlic powder, peri-peri powder, ginger-garlic paste, and lemon juice. Rub the spices well into the chicken to coat evenly. Let it marinate for .
Step 2: Grill the Chicken
Heat a grill pan over full flame. Lightly brush the pan with a little oil. Place the marinated chicken breasts on the hot pan. Cook for on one side until it gets a good sear.
Step 3: Continue Cooking Chicken
Flip the chicken breasts to the other side. Reduce the gas flame to low-to-medium. Cover the pan with a lid and let the chicken cook for approximately , checking occasionally to prevent burning. Flip the chicken once more and cook for another until fully cooked through and tender.
Step 4: Sauté the Vegetables
Remove the cooked chicken from the pan. Using the same pan, add a little more oil. Add the chopped capsicum and onions. Sauté them for a few minutes until they are slightly tender-crisp.
Step 5: Serve Grilled Chicken
Slice the grilled chicken breasts into desired pieces. Serve the sliced grilled chicken alongside the sautéed vegetables and lemon wedges. Enjoy your protein-rich meal.
Pro Tips
• Use boneless chicken breast as it is a lean protein source, high in protein (approx. 31g per 100g) and low in fat (approx. 3.5g per 100g) with zero carbs, aiding in muscle building and fat loss.
• Chicken breast keeps you full and satisfied for longer, preventing cravings for cheat meals.
• It's rich in vitamins (A, B, B12), iron, selenium, zinc, calcium, and phosphorus, which are beneficial for overall health, including bone and joint strength.
• The amino acid Tryptophan in chicken helps produce serotonin, a 'feel-good' factor that can elevate mood and help with PMS symptoms.
• Always include a portion of vegetables with your grilled chicken for added vitamins and minerals.
• Keep salt intake minimal, especially for dinner and weight loss. If you have low blood pressure, you may include a little more salt.
Recipe Variations
• For vegetarians, replace chicken with paneer (50-100g per serving) and follow the same recipe to make grilled paneer.
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