Best 5 Indian Spiced Grilled Chicken South Beach Diet Phase Recipes

INDIAN SPICED GRILLED CHICKEN (SOUTH BEACH DIET PHASE 1)

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.

INDIAN-SPICED GRILLED CHICKEN

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.

SOUTH BEACH CHICKEN SKILLET

Steps:

• Brush the entire bottom of a large nonstick skillet with the olive oil using a pastry brush.
• Cook the garlic for about a minute over a medium heat then add the chicken, stirring as required to cook all the sides of the chunks.
• Sprinkle the paprika, chili powder, garlic powder, and cayenne pepper over the chicken and stir to evenly coat.
• Add the onion and cook for a minute or two before adding all the peppers.
• Cook stirring occasionally until the peppers are tender and the chicken is done.
• Add salt and pepper to taste and stir well to mix.

SOUTH BEACH INDIAN CHICKEN

Steps:

• Salt and pepper the chicken breasts. Lightly brown the chicken for 5 minutes over medium-high heat with the oil then set aside on a plate.
• Reduce the heat to medium-low. Add onion, garlic, curry powder, and the ginger. Cook for 2 minutes. Add the califlower, coconut milk and broth or water. Cover and simmer about 5 minutes until the vegetables are crisp-tender. Add the chicken back and cook until sauce is thickened and reduced (about 5 minutes.

BHATTI DA MURGH (INDIAN GRILLED CHICKEN WITH WHOLE SPICES)

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.