No Oil Chicken Breast
Summary
- This recipe for "No Oil Chicken Breast" is a healthy, weight-loss friendly dish. Chicken breasts are marinated in a flavorful blend of turmeric, black pepper, chili, ginger-garlic paste, lemon, thick curd, and coriander, then grilled without added oil until tender and juicy.
All Ingredients - Main Ingredients
- Chicken breast 3 pieces
All Ingredients - For Marinade
- Turmeric powder 1/2 teaspoon
- Black pepper powder 1/4 teaspoon
- Red chili powder 1 teaspoon
- Ginger-garlic paste 1 teaspoon
- Lemon juice from 1/2 lemon
- Thick curd 2 tablespoons
- Fresh coriander leaves 1 tablespoon (chopped)
- Salt 1/2 teaspoon (or to taste)
Tools You'll Need
- Pan
- Grill pan
- Frying pan
- Bowl
Plan Ahead
Up to 30 min of hands-off time you can shift to earlier.
- Step 3 · Refrigerate30 min
…cuts. Add salt to taste and mix again. Let the marinated chicken rest in the refrigerator for 30 minutes.
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 Yogurt?
- Sour cream (1:1)
- Buttermilk (1:1, slightly thinner result)
No Cilantro?
- Flat-leaf parsley (1:1, milder)
- Fresh mint (in chutneys, salads)
⚠ Contains Allergens
Step-by-Step Instructions
Step 1: Prepare Chicken Breast
Make vertical and horizontal cuts on the chicken breasts to help them absorb the marinade and cook faster.
Step 2: Marinate Chicken
In a bowl or plate with the cut chicken breasts, add turmeric powder, black pepper powder, red chili powder, ginger-garlic paste, lemon juice, thick curd, and chopped fresh coriander leaves.
Step 3: Mix and Rest
Mix all the ingredients thoroughly with the chicken, ensuring the marinade coats every piece and gets into the cuts. Add salt to taste and mix again. Let the chicken rest in the refrigerator for .
Step 4: Prepare Pan
Heat a grill pan or any non-stick pan. Lightly grease it with oil once, then wipe off any excess oil to ensure a minimal oil cooking process.
Step 5: Cook Chicken
Place the chicken breasts on the hot pan. Cook from both sides for approximately , or until golden brown and cooked through. You can cover the pan with a lid to help it cook faster and retain moisture.
Step 6: Serve
Once cooked, transfer the chicken breasts to a serving plate. Squeeze a little fresh lemon juice over them and garnish with fresh coriander leaves before serving.
Pro Tips
• Making vertical and horizontal cuts on the chicken breast helps absorb the marinade and cook faster.
• Use thick curd for the marinade to prevent the chicken from drying out.
• Grease the pan once and wipe off any excess oil before cooking for a truly 'no oil' experience.
• Covering the pan with a lid can help the chicken cook more evenly and retain moisture.
Variations
• Can be cooked in an air fryer.
• Can be cooked in a microwave.
• Can be cooked in a tandoor.
Storage & Leftovers
How to keep what you don't finish — pulled straight from the recipe.
- Refrigerate
Let the marinated chicken rest in the refrigerator for 30 minutes.
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