Low Cal Grilled Chicken with peppers- perfect for the grill2015-10-22
- Servings : 4
- Prep Time : 5m
- Cook Time : 5m
- Ready In : 1:10 h
I am really bitten by the health bug and so am trying to create healthy but tasty recipes that will be enjoyed by the whole family.
Here’s a really quick and delicious recipe that I made on my new Healthy Grill from Judge Cookware. At just 240 calories per portion, it will work wonderfully well for the very popular 5:2 diet.
- Sweet Red peppers- 1
- Boneless Chicken breast- 250 gm
- Yoghurt- 1/4 cup
- Lemon- 1/2 tsp
- Ginger paste- 1 tsp
- Garlic paste- 1 tsp
- Thai Chilli paste- 1 tsp ( optional- chilli powder)
- Coriander powder- 1/4 tsp
- Cumin powder- 1/4 tsp
- Garam masala- 1/4 tsp
- Pepper- 1/4 tsp ( optional- only if you like it spicy)
- Salt- to taste
- Oil- 1 tsp
Notice how all the fat drips out? This is really helpful if you are watching the all important ‘ calories’ you dont want any empty ones from fat!
Slice the pepper into rings. Pour over 1/2 to 1 tsp olive oil, salt and pepper. Keep aside for 10-15 minutes.
Butterfly the chicken by giving it a horizontal cut almost till the centre. Then open the chicken breast out like a book an give a vertical slit at the centre on the bottom side. This will help it stay open. Butterflying the chicken ensures that the chicken breast is all of the same thickness.
Now put a cling film over the chicken and beat with a mallet to a thickness of slightly less than 1/2 an inch. This makes the chicken exceptionally tender and helps it marinate better. Now you will notice that the chicken breast has been beaten to almost double its original size. Cut through the centre to make 2 portions if you are keen on watching your calories.
Beat the yoghurt. Mix all the ingredients except the oil into the yoghurt.
Marinate the beaten chicken in this mixture for at least 1 hour. This can be done upto 24 hours ahead or even frozen at this stage.
Now, get cooking. Turn the grill on. When the green light is on, pop in the marinated chicken. Remember to remove the excess marinade from the chicken. Grill for 3-4 minutes until the chicken is nice and brown.
Set aside on a plate and grill one after another.
Once the chicken is done, pop in the peppers that you have marinated about 10-15 minutes ago.
It will get lovely grill marks in about 2 minutes. Also when you grill it after the chicken, it gets some of the lovely flavours from the chicken.
I absolutely love my new Healthy Grill from Judge cookware that just cooks my meal healthily and quickly.
A portion size of 1 chicken breast and a side of 1/4 grilled pepper will have 240 calories.
Do remember to eat healthily and not indiscriminately reduce calories.
Here are some more recipes that can be made on the Healthy Grill.
Grilled Chicken sandwich Grilled Vegetable sandwich