Indian Spiced Grilled Chicken South Beach Diet Phase 1
Transform your weeknight dinners with this zesty and health-focused Indian Spiced Grilled Chicken, perfectly tailored for South Beach Diet Phase 1. Bursting with vibrant flavors, this recipe features tender, juicy chicken breasts marinated in a delightful blend of non-fat Greek yogurt, freshly grated ginger, garlic, and bold Indian spices like cumin, coriander, garam masala, and turmeric. A touch of optional cayenne pepper adds a subtle kick for spice lovers! Grilled to perfection in just 12 minutes, this low-carb, high-protein dish pairs beautifully with crisp, grilled vegetables or a refreshing green salad. Quick to prepare and brimming with authentic Indian flavors, this recipe is ideal for anyone seeking a healthy, flavorful meal plan.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 0.5 cup Greek yogurt (non-fat, plain)
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, freshly grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoons Turmeric powder
- 0.25 teaspoons Cayenne pepper (optional)
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 tablespoon Olive oil
Instructions
Place the chicken breasts on a clean cutting board and use a meat mallet to pound them to an even thickness, approximately 3/4 inch thick. This ensures even cooking.
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, turmeric powder, cayenne pepper (if using), garam masala, salt, black pepper, and olive oil. Mix well to form a smooth marinade.
Add the chicken breasts to the bowl and use your hands or tongs to thoroughly coat each piece with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for maximum flavor.
Preheat your grill to medium-high heat (about 400°F). If using a grill pan, lightly oil it to prevent sticking.
Remove the chicken from the marinade and shake off any excess. Discard the remaining marinade.
Place the chicken breasts on the grill and cook for 5-6 minutes per side, or until the internal temperature reaches 165°F. Avoid overcooking as it will dry out the chicken.
Once cooked, transfer the chicken to a plate and let it rest for 5 minutes to allow the juices to redistribute.
Serve hot with a side of grilled vegetables or a fresh green salad for a Phase 1-approved meal.
Nutrition Facts
Calories |
1405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.7 g | 52% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 596 mg | 199% | |
| Sodium | 2932 mg | 127% | |
| Total Carbohydrate | 14.9 g | 5% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 4.2 g | ||
| Protein | 231.3 g | 463% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 268 mg | 21% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2199 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
