Best 7 Indian Spiced Grilled Chicken South Beach Diet Phase Recipes

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**Tantalize your taste buds with a culinary journey to India, where aromatic spices dance on your palate. Discover the secrets of authentic Indian-spiced grilled chicken, a South Beach Diet-approved Phase 1 delicacy that will transport you to a world of vibrant flavors. This comprehensive guide presents three irresistible recipes, each offering a unique twist on this classic dish. Embark on a sensory adventure as we explore the zesty "Indian Spiced Grilled Chicken," the tantalizing "Grilled Chicken with Indian Marinade," and the succulent "Indian Grilled Chicken Skewers." Prepare to indulge in a symphony of flavors, where every bite is an explosion of culinary artistry.**

Here are our top 7 tried and tested recipes!

INDIAN-SPICED GRILLED CHICKEN



Indian-Spiced Grilled Chicken image

This tangy marinade, spiked with the Indian spice blend garam masala, is a terrific way to enliven grilled chicken. Try it on tofu or pork chops.

Provided by EatingWell Test Kitchen

Categories     Healthy BBQ & Grilled Chicken Breast Recipes

Time 1h30m

Number Of Ingredients 6

1/2 cup grated onion (about 1 medium)
¼ cup lemon or lime juice
2 tablespoons extra-virgin olive oil
2 tablespoons garam masala (see Notes)
1 teaspoon salt
1-1 1/4 pounds boneless, skinless chicken breast (see Notes)

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.

Nutrition Facts : Calories 136.5 calories, Carbohydrate 1 g, Cholesterol 62.7 mg, Fat 3.8 g, Fiber 0.1 g, Protein 22.9 g, SaturatedFat 0.9 g, Sodium 152.2 mg, Sugar 0.3 g

INDIAN SPICED GRILLED CHICKEN (SOUTH BEACH DIET PHASE 1)



Indian Spiced Grilled Chicken (South Beach Diet Phase 1) image

Make and share this Indian Spiced Grilled Chicken (South Beach Diet Phase 1) recipe from Food.com.

Provided by BlueDoxie

Categories     Chicken Breast

Time 2h58m

Yield 10 serving(s)

Number Of Ingredients 9

3/4 cup nonfat plain yogurt or 3/4 cup low-fat plain yogurt
2 tablespoons fresh lemon juice
4 teaspoons garam masala
2 teaspoons paprika
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
1/8 teaspoon cayenne pepper
10 (6 ounce) boneless skinless chicken breasts
1 tablespoon vegetable oil

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.

Nutrition Facts : Calories 218.3, Fat 5.9, SaturatedFat 1.2, Cholesterol 109.2, Sodium 270, Carbohydrate 1.9, Fiber 0.2, Sugar 1.5, Protein 37.2

SOUTH BEACH CHICKEN



South Beach Chicken image

Make and share this South Beach Chicken recipe from Food.com.

Provided by Matt Booth

Categories     Chicken Breast

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless skinless chicken breast halves
1/2 tablespoon garlic powder
2 tablespoons extra virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

Steps:

  • Combine the ricotta with the oregano, salt, and pepper. Blend together.
  • Pretreat a large baking dish with PAM or rub the bottom with some olive oil so it doesn't stick.
  • Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 10 minutes per side. You'll be tempted to move the chicken around but don't for at least 7 minutes, then check to see that it's not burning. Turn it over and do the same on the other side. Place the chicken breasts, side by side, in a lorge baking dish and allow to cool.
  • Preheat the oven to 350°F.
  • Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. You can be liberal. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the chicken registers 170°F.

Nutrition Facts : Calories 282.6, Fat 12.9, SaturatedFat 4.2, Cholesterol 86.6, Sodium 539.6, Carbohydrate 5.8, Fiber 1.1, Sugar 3, Protein 34.8

CHICKEN CAPRI (SB DIET PHASE 1)



Chicken Capri (SB Diet Phase 1) image

A great recipe that I adapted from the SB Diet cookbook. Great for Phase 1 or beyond. This is pretty close to the original, with a few changes.

Provided by CookbookCarrie

Categories     Chicken Breast

Time 45m

Yield 4 serving(s)

Number Of Ingredients 11

4 tablespoons low-fat ricotta cheese (Part Skim)
1/2 teaspoon dried oregano
1 teaspoon fresh parsley, finely minced
1/4 teaspoon salt
1/4 teaspoon fresh cracked pepper
2 tablespoons parmesan cheese
4 boneless skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
4 tablespoons crushed tomatoes
4 slices reduced-fat mozzarella cheese

Steps:

  • In a small bowl mash Ricotta Cheese, Parmesan Cheese, Salt, Pepper, Oregano& Parsley together until well blended.
  • Toss the chicken with the garlic powder and brown in the olive oil in a large skillet over medium heat for 10 minutes per side.
  • When done remove to a shallow casserole dish to cool slightly.
  • Preheat oven to 350 degrees.
  • Spoon 1 Heaping serving spoon of Ricotta mixture onto each chicken breast and top with 1 tablespoons of Crushed Tomatoes.
  • Place one slice of mozzarella cheese on each one and place in the top rack of the oven.
  • Bake for 20 minutes until a meat thermometer registers 170 deg. farenheit

SPICY INDIAN GRILLED CHICKEN



Spicy Indian Grilled Chicken image

Make and share this Spicy Indian Grilled Chicken recipe from Food.com.

Provided by Comedie

Categories     Asian

Time 15m

Yield 4 serving(s)

Number Of Ingredients 12

1 tablespoon black pepper, coarse grind
1 tablespoon paprika
1/2 teaspoon cayenne pepper or 1/2 teaspoon chipotle pepper
1 tablespoon garam masala
2 teaspoons ground cumin
2 teaspoons oregano
1 1/4 teaspoons salt
1 garlic clove, minced
3 tablespoons vegetable oil
2 tablespoons lemon juice
2 tablespoons plain yogurt
3 -4 lbs chicken pieces

Steps:

  • Combine all marinade ingredients well.
  • Coat chicken pieces in marinade paste.
  • Marinate from 1 hour, or up to overnight in the refrigerator.
  • Grill over medium coals until browned, about 15 minutes each side.

SOUTH BEACH CHICKEN-PISTACHIO SALAD



South Beach Chicken-Pistachio Salad image

Make and share this South Beach Chicken-Pistachio Salad recipe from Food.com.

Provided by Tarbean

Categories     Meat

Time 35m

Yield 4 serving(s)

Number Of Ingredients 12

1/2 cup pistachio nut, shelled and finely ground
3/4 teaspoon salt
1/2 teaspoon black pepper, freshly ground (plus a pinch)
4 boneless skinless chicken breast halves
2 tablespoons extra virgin olive oil
1/2 cup sweet white onion, diced
1 head romaine lettuce
1 teaspoon sweet white onion, grated
1 large avocado, pitted and peeled
3 tablespoons extra virgin olive oil
3 tablespoons fresh lime juice
1 tablespoon water

Steps:

  • To make the salad:.
  • Preheat the oven to 375. Mix the nuts in a pie plate with 1/2 tsp salt and 1/2 tsp pepper. Press the chicken into the nuts. Heat 1 Tbs of the oil in a skillet and cook the breasts, 2 min per side. Place the breasts in a baking dish and bake for 15 min or til thermometer registers 160 and juices run clear.
  • Heat the remaining Tbs of oil in a nonstick skillet over high heat. Add the diced onion, 1/4 tsp salt, and a pinch of pepper. Cook til the onion is browned.
  • Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each place. Serve with the dressing.
  • To make the dressing:.
  • Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutrition Facts : Calories 499.9, Fat 34.5, SaturatedFat 4.9, Cholesterol 68.4, Sodium 531, Carbohydrate 17.8, Fiber 9.3, Sugar 4.5, Protein 33.8

BHATTI DA MURGH (INDIAN GRILLED CHICKEN WITH WHOLE SPICES)



Bhatti da Murgh (Indian Grilled Chicken With Whole Spices) image

Adapted from the chef Chintan Pandya of Adda Indian Canteen in Long Island City, Queens, this fiery, aromatic recipe calls for marinating whole chicken legs in yogurt, ginger-garlic paste and ground spices, then coating them in cracked whole spices before roasting. The ground spices imbue the meat with flavor while the whole spices add pungency and a wonderful crunch. At Adda, Mr. Pandya cooks these in a tandoor. But you can roast them in your oven, or cook them on the grill using indirect heat and a baking sheet. In either case, brushing the sizzling chicken skin with plenty of melted butter is the key to its rich taste and burnished crispness.

Provided by Melissa Clark

Categories     dinner, poultry, main course

Time 1h30m

Yield 6 to 8 servings

Number Of Ingredients 19

6 whole, bone-in chicken legs (drumsticks with thighs attached, about 4 1/2 pounds)
2 tablespoons finely grated garlic (about 6 large cloves)
2 tablespoons finely grated fresh ginger
1 tablespoon white vinegar
1 1/2 teaspoons ground cayenne, or to taste
1 1/2 teaspoons garam masala
2 teaspoons fine sea salt
1/2 cup plain whole milk yogurt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground clove
1/2 teaspoon ground mace
1/2 teaspoon ground anise or fennel seeds
1/2 teaspoon ground black cardamom (optional)
1/2 teaspoon ground green cardamom
2 teaspoons cumin seeds
2 teaspoons coriander seeds
1 1/2 teaspoons red-pepper flakes
3 to 4 tablespoons melted salted butter, as needed for basting
Lime wedges, for serving

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.

Tips:

  • Prep ahead: Marinate the chicken for at least 30 minutes, or up to overnight, for maximum flavor.
  • Choose the right chicken: Boneless, skinless chicken breasts or thighs are best for this recipe.
  • Don't overcrowd the grill: Leave some space between the chicken pieces so they cook evenly.
  • Cook over medium heat: This will help prevent the chicken from drying out.
  • Use a meat thermometer: To ensure the chicken is cooked through, insert a meat thermometer into the thickest part of the chicken. It should read 165 degrees Fahrenheit.
  • Let the chicken rest: Before serving, let the chicken rest for a few minutes to allow the juices to redistribute.

Conclusion:

This Indian-spiced grilled chicken is a delicious and healthy main course that is perfect for the South Beach Diet. It is packed with flavor and nutrients, and it is easy to make. Whether you are following the South Beach Diet or not, this recipe is sure to please everyone at your table.

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