Bengali Keto-Mediterranean Millennial Diet: Healthy Indian Chicken Baked Kabab Recipe

January 25, 2020  

I've been adapting Indian recipes for my Bengali Keto-Mediterranean diet to tone down the spice, salt and unhealthiness levels, in general, to create recipes for the person who is looking to avoid metabolic disorders but still wants to have fun eating. Here's one that I use regularly for making chicken cube kababs:

Ingredients (quantities vary by the amount of chicken and your individual preferences - I have listed the minimum to keep it healthy and flavorful. You can ratchet it up to get more intensity but also likely make it unhealthy in some cases):

Meat:
Chicken cubes cut into 1-inch pieces

Raw spices:
Garlic - 2-3 cloves or more - make a paste or chop finely
Ginger - 1 5 cm piece or more - - make a paste or chop finely
Indian (Thai) Green chilies - 1 or more - chop finely
Lemon juice - 1-2 tablespoons

Powder spices:
1 teaspoon ground coriander
1 teaspoon ground turmeric
1 teaspoon Kashmiri Mirch
1 teaspoon ground cumin

Other stuff:
Half or more tomato purée
Greek or natural yogurt - 1 tablespoon or more
1 tablespoon salt or more

Oil:
Avocado/Safflower/High smoke point Olive oil - This allows the marinade to have a good consistency.

Process:
Mix all the above ingredients together and use your hands to massage the marinade into the chicken cubes. Cover this in a bowl with cling wrap and store in the fridge for 1 hour or more - the more the better.

After this put the chicken to bake at 425 (pre-heat oven to 425) for 25 minutes. This will ensure moisture retention at the higher heat. If you want it a little burnt - ramp up the temp. to 450 for 5 minutes in the beginning and then ratchet down to 425 for the rest of 20 minutes.

Efficiency Tip:
The marinade can be made and kept in the fridge overnight as well if you want to use it twice.