Methi Murg Tikka

Methi Murg Tikka is a flavorful Indian chicken dish marinated in fresh fenugreek leaves and aromatic spices, grilled to perfection. This high-protein supper is perfect for a healthy dinner option that doesn’t compromise on taste.

Ingredients

• Chicken breast (boneless) - 300 grams
• Fresh fenugreek leaves (methi) - 50 grams
• Greek yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Lemon juice - 1 tablespoon
• Garam masala - 1 teaspoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - to taste
• Olive oil - 1 tablespoon
• Skewers - 4-6 (wooden or metal)

Steps

1. Wash and chop the fresh fenugreek leaves finely and set aside.
2. In a mixing bowl, combine the Greek yogurt, ginger-garlic paste, lemon juice, garam masala, red chili powder, turmeric powder, cumin powder, salt, and olive oil to create the marinade.
3. Add the chopped fenugreek leaves to the marinade and mix well.
4. Cut the chicken breast into bite-sized pieces and add them to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
5. Preheat the grill or oven to 200°C (400°F). If using wooden skewers, soak them in water for 15 minutes to prevent burning.
6. Thread the marinated chicken pieces onto the skewers.
7. Place the skewers on the grill or a baking tray and cook for 20-25 minutes, turning occasionally, until the chicken is cooked through and has a nice char.
8. Remove from heat and let rest for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 50 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein, aiding muscle repair and growth.
• Fenugreek leaves are rich in antioxidants and have anti-inflammatory properties.

Tags