Grilled Chicken Recipe for Weight Loss

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 15 to 30 minutes.

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 1 minute 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 8 to 10 minutes, checking occasionally to prevent burning. Flip the chicken once more and cook for another 1 to 2 minutes 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.

• 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.

• For vegetarians, replace chicken with paneer (50-100g per serving) and follow the same recipe to make grilled paneer.