Скачать или смотреть Chicken Meal Prep - 3 Marination Recipes

3 Easy Marination to hit your protein goals! You can totally swap it with paneer, tofu, or soya chunks.

Marination 1: Chicken 65

800g chicken
1 tbsp Ginger garlic paste
1.5tbsp Red chilli powder
1tsp Turmeric
1tsp Garam masala
10-12 Curry leaves
75g Curd
2tbsp Cornflour
1tbsp Rice flour
1 Egg

Marination 2: Chicken Pahadi Tikka 🍗

Serves 4
1 serve = 48g Protein, 250kcal

Marination:

800g chicken
7 low spice Green chillies
25g coriander leaves
12-15 mint leaves
1/4tsp coriander seeds,
5 elaichi/ cardamom
7-8 black peppercorns
black salt
1/2 lemon juice
2tbsp roasted besan
1 inch ginger
10-12 garlic cloves
1/8tsp carrom seeds (ajwain)
100g hung curd/yoghurt


Marination 3: Grilled chicken tikka


marination -

• 400g chicken breast cubes
• 85g Greek yoghurt (you can use Dahi too)
• 1 tbsp ginger garlic paste
• 1 tbsp Red chilli powder (I like it spicy)
• 1 tbsp Garam masala
• 1 tbsp Tandoori masala
• 1 tsp Black salt
• Salt to taste
• 1/2 tsp amchur powder (dried mango powder)
• 1 tsp mustard oil
• 1 tbsp Kasuri methi (dried fenugreek leaves)
• 1/2 lemon juice
• 1 tsp butter for cooking

Cooking Instructions:

Bake - 40 min 200C flip at 20 min

Air fry - 180C for 8 min flip then 3-4min

Pan Fry:

Once the chicken has marinated, heat a stainless steel pan. Add butter.

Add the marinated chicken pieces to the hot pan, making sure they are spread out in a single layer. Cook for about 5-6 minutes on one side until they develop a golden brown crust.

Flip the chicken pieces and cook for an additional 5-6 minutes on the other side. Reduce the heat to low to ensure even cooking and prevent the chicken from burning.

Once the chicken is cooked and has a nice golden colour, remove it from the pan and transfer it to a serving platter.

Do try and let me know which one you like best.

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