Last updated on January 8, 2025
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 readily available in Indian families because 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 meat is cooked in buttermilk, it softens and has a lovely texture. 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. Nicely cooked chicken by the day’s end.
All I need to do now is fry it in homemade white butter for another five to seven minutes. This chicken can be eaten for dinner, but if you want to bring it to work, cut it into slices, take off the bones, and put it in your box. The chicken tastes wonderful cold, too, so you needn’t worry about heating it up. And you can adjust quantities according to your macros and daily protein requirement.
Recipe of Grilled Chicken in Buttermilk
Ketogenic Grilled Chicken in Buttermilk
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
- 1 tbsp Freshly Chopped Coriander
- 2 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.
- 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
- Cals – 569
- Protein – 64 g
- Fats -28 g
- Carbs – 8 g
One thought on “Lunch Idea 2 – Ketogenic Grilled Chicken in Buttermilk”
Neelu
Great.. Will try it out.
Thanks