Keto for India

Keto Lunch Idea 2 – Ketogenic Grilled Chicken in Buttermilk

keto chicken, keto murg, keto lunch, keto india, keto for india,

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.

Priya’s Keto Grilled Chicken Breast

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.

Poke the breast with a fork all over

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 intent 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 the winter season. 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 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

Print

Ketogenic Grilled Chicken in Buttermilk

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. 
Course Lunch
Cuisine Indian
Keyword Keto Grilled Chicken, Ketogenic Grilled Chicken
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 1
Calories 569kcal
Author Priya Dogra

Equipment

  • Ladle
  • Pan 
  • Spoon 

Ingredients

  • 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
  • tbsp  Freshly Chopped Coriander
  • Green Chilies finely chopped optional
  • 1/4 tsp  Pink Salt

Instructions

  • Marinate the chicken in buttermilk and all the other ingredients overnight, or for at least three to four hours.
  • Cook the chicken on medium heat until thoroughly cooked and the buttermilk dries up.
  • 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!

Notes

Tip: If you have the time make some Shrikhand for yourself too. It will only elevate your lunch to a whole new level.
  • Cals – 569
  • Protein – 64 g
  • Fats -28 g
  • Carbs – 8 g

 

Exit mobile version