Last updated on June 10, 2023
I call this a power lunch! The day I am carrying this, I am all excited from the morning, and wait to devour it. You can try this easy Ketogenic grilled chicken recipe too, and make your lunchtime at work exciting and yummy.
All you need for Ketogenic grilled chicken is buttermilk, which is so easily found in Indian households, as so many of us make butter at home from cream. But in case you do not have that handy; you can also use yogurt or buttermilk from the market.
When any meat is cooked in buttermilk, it becomes extremely soft and gets a nice texture to it. You can try this recipe with lamb too, and vegetarians; you can try this with paneer or cottage cheese too. The only difference is that you won’t need to marinate it overnight.
What I basically do is, before going to bed, I wash the chicken, poke it all over with a fork. Then I add buttermilk to the grill pan in which I intend to cook the chicken in the morning. Add all the spices, drop the breast in it, cover it and forget about it till the morning. It can’t be simpler than this. You had no cutting or chopping to do, all you had to do was use your imagination and make it as creative as possible.
In my recipe today, I have added fresh garlic leaves, as they are easily available in winter. But you can always use a teaspoon of garlic paste or even garlic powder will do. I also added some freshly chopped coriander and green chilies to the marinade. And that is optional too. In other words, it is entirely up to you, if you have time to add more ingredients to it or keep it simple, like I did.
In the morning, while I am getting the kids ready for school, and cooking food for their school boxes, I simply put the grill pan on the gas, keep the heat to medium and allow the chicken to cook slowly and steadily. By the time the mayhem is over, the chicken is cooked perfectly.
All I now need to do is, sear it in homemade white butter, which just takes another five to seven minutes. I must add here, that although this chicken can be had at dinner too, if you want to carry it to work, slice it remove the bone and then pack it in your box. The chicken tastes wonderful cold, too, so you needn’t worry about heating it up. And it goes without saying that you can adjust quantities according to your macros and daily protein requirement.
Recipe of Grilled Chicken in Buttermilk
Ketogenic Grilled Chicken in Buttermilk
- 250 gm Chicken Breast with bone
- 30 gm Butter
- 1/4 cup Fresh Garlic leaves chopped
- 150 ml Butter Milk or Lassi or Chaach
- Salt according to taste
- ½ tsp Black Pepper powder
- 1 tbsp Freshly Chopped Coriander
- 2 Green Chilies finely chopped optional
- 1/4 tsp Pink Salt
- Marinate the chicken in buttermilk and all the other ingredients overnight, or for at least three to four hours.
- Now add the butter raise the heat ,and sear the chicken until it gets a nice golden colour on the outside.
- Switch off the heat, cover it and let it rest for five to seven minutes.
- Slice the chicken and carry it to work. Enjoy!
- Cals – 569
- Protein – 64 g
- Fats -28 g
- Carbs – 8 g