Mediterranean Diet Kali Mirch Chicken

Infused with bold, aromatic flavors and inspired by the principles of heart-healthy eating, this Mediterranean Diet Kali Mirch Chicken is a delectable fusion of classic spices and wholesome ingredients. Tender chicken breasts are marinated in a zesty blend of creamy Greek yogurt, freshly ground black peppercorns, lemon juice, garlic, and ginger, creating a depth of flavor that’s both comforting and exciting. Sautéed with onions, simmered to perfection, and finished with a sprinkle of bright cilantro, this dish offers a healthy twist on the traditional Indian "kali mirch" (black pepper) chicken. Perfect for weeknight dinners or meal-prepping, it pairs beautifully with whole grains like quinoa or steamed veggies for a balanced, nutrient-packed meal. Rich in protein and Mediterranean-friendly, this recipe is a must-try for those looking to embrace flavor without compromising on health.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Chicken breasts
• 2 tablespoons Black peppercorns, freshly ground
• 2 tablespoons Extra virgin olive oil
• 1 cup Greek yogurt, plain
• 2 tablespoons Lemon juice
• 4 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 teaspoon Salt
• 1 medium Onion, finely chopped
• 2 tablespoons Cilantro, chopped
• 0.5 cup Water

Directions

Step 1

Pat the chicken breasts dry with paper towels. Use a meat tenderizer to lightly flatten each piece for even cooking.

Step 2

In a large bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, salt, and freshly ground black pepper. Mix well to form a marinade.

Step 3

Add the chicken breasts to the marinade, ensuring each piece is properly coated. Cover and let it marinate in the refrigerator for at least 1 hour, preferably overnight.

Step 4

Heat the extra virgin olive oil in a large skillet or frying pan over medium heat.

Step 5

Add the chopped onion to the pan and sauté until it becomes translucent, about 5 minutes.

Step 6

Remove the chicken from the marinade, shaking off any excess, and place it into the skillet.

Step 7

Cook the chicken on each side for about 5-6 minutes, making sure it gets a nice golden brown color.

Step 8

Pour the remaining marinade into the pan along with 0.5 cup of water. Stir to combine, bring it to a simmer, and cover the pan.

Step 9

Let it cook for additional 10-15 minutes on a low heat until the chicken is cooked through and tender.

Step 10

Garnish with freshly chopped cilantro before serving.

Step 11

Serve the Mediterranean Diet Kali Mirch Chicken warm with a side of whole grain orzo or quinoa and steamed vegetables for a balanced meal.

Nutrition Facts

Serving size	(1268.2g)

Amount per serving	% Daily Value*
Calories	1662.7

Total Fat 58.2g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 0.2g
Cholesterol 596.5mg	0%
Sodium 2968.6mg	0%
Total Carbohydrate 35.8g	0%
Dietary Fiber 6.2g	0%
Total Sugars 14.4g
Protein 241.6g	0%

Vitamin D 0IU	0%
Calcium 464.1mg	0%
Iron 6.8mg	0%
Potassium 780.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.1%

Protein: 59.2%

Carbs: 8.8%