Mediterranean Diet Kali Mirch Chicken
Elevate your weeknight dinner with this Mediterranean Diet Kali Mirch Chicken, a flavorful spin on the classic Indian "kali mirch" (black pepper) recipe blended with healthy Mediterranean principles. Tender chicken breasts soak up a zesty, protein-rich marinade of Greek yogurt, freshly ground black pepper, garlic, ginger, and fresh lemon juice, creating layers of bright flavor. The chicken is then pan-seared to golden perfection, simmered in its spiced marinade, and garnished with fresh cilantro for a fragrant finish. This wholesome and easy-to-make dish is cooked with heart-healthy extra virgin olive oil and pairs beautifully with whole-grain orzo, quinoa, or steamed vegetables. Whether you're looking for a high-protein, low-carb dinner or a crowd-pleaser with global flair, this Mediterranean-inspired kali mirch chicken delivers big on taste while staying nutrition-friendly.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 2 tablespoons Black peppercorns, freshly ground
- 2 tablespoons Extra virgin olive oil
- 1 cup Greek yogurt, plain
- 2 tablespoons Lemon juice
- 4 cloves Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 1 teaspoon Salt
- 1 medium Onion, finely chopped
- 2 tablespoons Cilantro, chopped
- 0.5 cup Water
Instructions
Pat the chicken breasts dry with paper towels. Use a meat tenderizer to lightly flatten each piece for even cooking.
In a large bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, salt, and freshly ground black pepper. Mix well to form a marinade.
Add the chicken breasts to the marinade, ensuring each piece is properly coated. Cover and let it marinate in the refrigerator for at least 1 hour, preferably overnight.
Heat the extra virgin olive oil in a large skillet or frying pan over medium heat.
Add the chopped onion to the pan and sauté until it becomes translucent, about 5 minutes.
Remove the chicken from the marinade, shaking off any excess, and place it into the skillet.
Cook the chicken on each side for about 5-6 minutes, making sure it gets a nice golden brown color.
Pour the remaining marinade into the pan along with 0.5 cup of water. Stir to combine, bring it to a simmer, and cover the pan.
Let it cook for additional 10-15 minutes on a low heat until the chicken is cooked through and tender.
Garnish with freshly chopped cilantro before serving.
Serve the Mediterranean Diet Kali Mirch Chicken warm with a side of whole grain orzo or quinoa and steamed vegetables for a balanced meal.
Nutrition Facts
Calories |
1663 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 596 mg | 199% | |
| Sodium | 2969 mg | 129% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 14.4 g | ||
| Protein | 241.6 g | 483% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 464 mg | 36% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 780 mg | 17% | |
*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.
