Indian baked chicken breasts – Phase 2


I wanted these chicken breasts to taste like chicken tikkas. One of the main ingredients that make chicken tikkas so tender is yogurt, which of course can’t be used in this diet. So I used a lot of lemon juice to tenderize the chicken.

Serving size is 1/2 chicken breast.

Serves: 8

4 pcs Chicken breasts

8 cloves of garlic

1 inch piece of ginger

Lemon juice from 2 lemons

2 tsp Chilli powder

1 tsp turmeric powder

1 tsp cumin powder

1 tsp coriander powder

2 tsp garam masala (or 1 tsp each of ground cardamom, cinnamon and cloves)

1 tsp ground black pepper

2 tsp salt


Preheat the oven to 450 degrees Fahrenheit.

Wash the chicken breasts and pat them dry. Butterfly them into halves. Score the chicken breasts to aid absorption of the marinade. Put them into a gallon ziploc bag. Grind the remaining ingredients in a blender (or indian mixie in chutney jar). Pour the mixture into the ziploc bag and seal. Now massage the marinade into the chicken breasts from the outside of the ziploc bag.

You can store this bag in the refrigerator until you’re ready to bake. Ideally, marinate it for 3 to 4 hours, at least. I marinated it for 1 hour and it still came out tender and juicy.

Bake in the oven in a roasting pan lined with aluminum foil for 18 minutes. Rest for 5 minutes before serving. If you have a grill, you can grill these instead of baking.

Serve with a salad or grilled veggies.


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