5 Healthy Grilled Chicken Recipes to Make

Chicken is the ultimate go-to food for many Desi guys and girls.

But for those who are keen to stay as fit and trim as possible, a cheeky Nando’s or a fried Dixy’s chicken meal everyday is not a good idea.

With that in mind, DESIblitz brings you some great tasting grilled chicken recipes that have been cooked a healthier way.

Tandoori-Style Grilled Chicken Drumsticks

Ingredients:

• 236 ml plain non-fat yoghurt
• 1 ginger piece
• 2 garlic cloves
• 2 tbsp fresh lemon juice
• 1 tbsp mustard seeds
• 1½ tsp garam masala
• 1 tsp coarse salt
• ½ tsp Red chilli powder
• 8 skinless chicken drumsticks

Method:

1. Mix together yoghurt, ginger, garlic, lemon juice, mustard seeds, garam masala, salt and chilli powder in a bowl.
2. With a knife, mark 1-inch slashes into the chicken drumsticks.
3. Add the chicken to the bowl and coat in the marinade.
4. Cover with cling film and leave in the refrigerator for up to 4 hours.
5. Heat the grill or grill pan and remove chicken pieces from the marinade, removing any excess.
6. Grill on a medium heat for 20-30 minutes, turning until brown and completely cooked through.

Recipe adapted from Delish.

Red Chile Grilled Chicken with Spicy Mango Honey Glaze

Ingredients:

For the Glaze:

• 2 tbsp canola oil
• 4 garlic cloves
• 1 small onion
• 3 ripe mangoes
• 120 ml dry white wine
• 60 ml orange juice
• 60 ml pineapple juice
• 4 tbsp honey
• 1/2 tsp chile de arbol powder
• Coarse salt and black pepper

For the Chicken:

• 950 ml buttermilk
• 2 tbsp ancho chile powder
• 1 tbsp cascabel chile powder
• 1 tbsp New Mexican chile powder
• 1/2 tsp chile de arbol powder or cayenne pepper
• 1 tsp ground coriander
• 1 tsp granulated garlic
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 4 bone-in chicken breasts, skin on
• 4 chicken thighs, skin on
• 4 chicken drumsticks, skin on
• 60ml canola oil
• Coarse salt and black pepper

Method:

For the glaze:

1. Heat oil in pan. Add onions and garlic and cook for 4 minutes, until soft.
2. Add mangoes and cook until soft.
3. Add wine, orange and pineapple juices, 3 tablespoons honey and the chile de arbol and cook for 3 minutes.
4. Blend using blender until smooth. Strain in bowl and season. Should be a thick purée.

For the chicken:

1. Mix together buttermilk, chilli powders, coriander, garlic, onion, paprika and cinnamon in baking dish. Add chicken and coat in marinade. Refrigerate for 4 hours.
2. Transfer chicken to baking rack after patting dry. Leave uncovered in refrigerator for another hour.
3. Remove chicken from fridge 30 minutes before grilling.
4. Brush chicken sides with oil and season. Place on grill over heat and cook for 5 minutes until golden brown.
5. Flip and cook the other side.
6. Move chicken to side of grill with lower heat and allow to grill for another 15 minutes. Brush with mango honey glaze towards the end.
7. Serve drizzled with more glaze.

Recipe adapted from Food Network.

Middle Eastern-Inspired Grilled Chicken with Tahini Sauce

Ingredients:

• 230 ml plain nonfat Greek yogurt
• 3 tbsp plain nonfat Greek yogurt
• 60 ml cider vinegar
• 5 tbsp fresh lemon juice
• 3 garlic cloves
• Coarse salt and black pepper
• 2 cardamom pods
• ¼ tsp cayenne pepper
• 4 skinless, boneless chicken breasts
• 60 ml tahini paste
• 1 tbsp canola oil

Method:

1. Mix together yoghurt, vinegar, 2 tbsp lemon juice, 2 garlic cloves (minced), salt,black pepper, cardamom and cayenne pepper.
2. Add chicken breasts and coat in marinade, cover and refrigerate for 4 hours.
3. In another bowl mix tahini paste, remaining garlic, 3 tsp yoghurt and 3tsp lemon juice. Season.
4. Take chicken pieces from marinade and remove excess. Grill in grill pan on medium heat for 15 minutes. Turn once until they are brown and cooked through.
5. Slice chicken and serve with sauce.

Recipe adapted from Delish.

Jerk Grilled Chicken Kebabs

Ingredients:

• 23 ml fresh orange juice
• 60 ml extra-virgin olive oil
• 60 ml soy sauce
• 12g fresh thyme sprigs
• 1 tbsp ground allspice
• 1 tbsp ground cinnamon
• 1 tbsp ground nutmeg
• 3 garlic cloves
• 3 green onions
• 1 ginger, piece
• 1 lime
• 1 red onion,
• 1 Scotch bonnet pepper
• Salt and freshly ground black pepper
• 900g boneless skinless chicken breasts

Method:

1. Purée together orange juice, olive oil, soy sauce, thyme, allspice, cinnamon, nutmeg, garlic, green onions, ginger, lime juice, onions, peppers and salt and pepper.
2. Add 3/4 of mix to erases label plastic bag. Add chicken and marinate for 2 hours.
3. Skewer chicken pieces and grill evenly on medium heat. Turn occasionally until cooked through and grill marks appear (5 minutes each side).
4. For mango salsa mix lime juice, sugar, ginger and hot sauce. Add green onions, cucumber and mango. Toss and refrigerate for 1 hour.
5. Serve chicken topped with mango salsa and unused marinade as a sauce.

Recipe adapted from Food Network.

Coconut Marinated Grilled Chicken

Ingredients:

For the Marinade

• 1 can coconut milk (400g)
• 2 limes
• 1 tbsp curry powder
• 2 tsp paprika
• 1 tbsp fresh ginger
• 3 garlic cloves,
• 2 tbsp hot sauce
• ¾ tsp salt
• Black pepper

For the Chicken:

• 750g chicken thigh fillets, skinless and boneless
• 1 tbsp oil
• 180 ml water
• Fresh coriander leaves

Method:

1. Mix marinade ingredients add to a releasable plastic bag. Add chicken and refrigerate for at least 4 hours.
2. Remove chicken and shake off excess. On grill pan brush with oil on medium high heat.
3. Cook chicken on each side, 7 minutes and 5 minutes respectively or until cooked through.
4. Add the excess marinade to saucepan on medium heat. Add water and allow to simmer, cook for 10 minutes until thick sauce.
5. Serve chicken with sauce and coriander leaves.

Recipe adapted from Yummly.

A great way to enjoy freshly cooked chicken for any kind of occasion.

These grilled chicken recipes are both delicious and spicy!