Grilled Chicken with Indian Spicy Sauce & Ragi Balls: A Flavorful and Nutritious Meal

 

Craving a hearty meal that’s packed with flavor and nutrients? Look no further than Grilled Chicken with Indian Spicy Sauce and Ragi Balls! This dynamic duo brings together tender grilled chicken smothered in a spicy, aromatic Indian sauce, paired with nutrient-rich ragi (finger millet) balls. Perfect for a satisfying dinner, this meal is as delicious as it is wholesome.

 

Ingredients:

 

For the Grilled Chicken:

– 4 boneless, skinless chicken breasts

– 2 tablespoons olive oil

– 1 tablespoon lemon juice

– 2 cloves garlic, minced

– 1 tablespoon ginger paste

– 1 tablespoon garam masala

– 1 teaspoon ground cumin

– 1 teaspoon ground coriander

– 1 teaspoon turmeric powder

– 1 teaspoon paprika

– 1/2 teaspoon red chili powder (adjust to taste)

– Salt and pepper to taste

 

For the Indian Spicy Sauce:

– 1 tablespoon olive oil

– 1 medium onion, finely chopped

– 2 cloves garlic, minced

– 1 tablespoon ginger paste

– 1 can (14.5 oz) crushed tomatoes

– 2 tablespoons tomato paste

– 1 teaspoon ground cumin

– 1 teaspoon ground coriander

– 1 teaspoon garam masala

– 1/2 teaspoon turmeric powder

– 1/2 teaspoon red chili powder (adjust to taste)

– 1/4 cup plain Greek yogurt

– Salt and pepper to taste

– Fresh cilantro for garnish (optional)

 

For the Ragi Balls:

– 1 cup ragi flour (finger millet)

– 1 cup water

– 1/4 teaspoon salt

– 1 tablespoon ghee or oil

– 1 tablespoon chopped fresh coriander (optional)

 

Instructions:

 

1. Prepare the Grilled Chicken:
2.     Marinate the Chicken:     In a bowl, mix olive oil, lemon juice, garlic, ginger paste, garam masala, cumin, coriander, turmeric, paprika, red chili powder, salt, and pepper. Coat the chicken breasts with the marinade and let sit for at least 30 minutes (or up to 4 hours) in the refrigerator.
3.     Grill the Chicken:     Preheat your grill to medium-high heat. Grill the chicken for 6-8 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Remove from the grill and let rest for a few minutes before slicing.

 

2. Make the Indian Spicy Sauce:
3.     Sauté Aromatics:     Heat olive oil in a saucepan over medium heat. Add chopped onion and cook until translucent, about 5 minutes. Add garlic and ginger paste, and cook for an additional 1-2 minutes.
4.     Add Spices and Tomatoes:     Stir in crushed tomatoes, tomato paste, cumin, coriander, garam masala, turmeric, and red chili powder. Cook for 10-15 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.
5.     Finish the Sauce:     Lower the heat and stir in Greek yogurt. Cook for another 2-3 minutes, adjusting seasoning with salt and pepper. Garnish with fresh cilantro if desired.

 

3. Prepare the Ragi Balls:
4.     Cook the Ragi Flour:     In a pan, heat ghee or oil over medium heat. Add ragi flour and salt, and cook for 2-3 minutes, stirring constantly.
5.     Add Water:     Gradually add water, stirring continuously to avoid lumps. Cook until the mixture thickens and starts to pull away from the sides of the pan, about 5-7 minutes.
6.     Form Balls:     Let the mixture cool slightly, then shape it into small balls. Garnish with chopped coriander if using.

 

4. Serve:
5.     Plate the Dish:     Serve the grilled chicken with a generous ladle of Indian spicy sauce over the top.
6.     Accompany with Ragi Balls:     Place the ragi balls on the side for a complete and satisfying meal.

 

Nutritional Information (Per Serving):

 

Grilled Chicken (1 breast, approximately 150g):

–     Calories:     220 kcal

–     Protein:     25g

–     Fat:     12g

– Saturated Fat: 2g

–     Carbohydrates:     4g

– Fiber: 1g

– Sugars: 1g

 

Indian Spicy Sauce (1/4 cup):

–     Calories:     80 kcal

–     Protein:     2g

–     Fat:     6g

– Saturated Fat: 1g

–     Carbohydrates:     8g

– Fiber: 2g

– Sugars: 4g

 

Ragi Balls (2 balls, approximately 100g):

–     Calories:     190 kcal

–     Protein:     5g

–     Fat:     6g

– Saturated Fat: 2g

–     Carbohydrates:     30g

– Fiber: 4g

– Sugars: 1g

 

Total Per Serving (Chicken + Sauce + Ragi Balls):

–     Calories:     490 kcal

–     Protein:     32g

–     Fat:     24g

–     Carbohydrates:     42g

– Fiber: 7g

– Sugars: 6g

 

Health Benefits:

 

–     Lean Protein:     Chicken provides a high-quality source of lean protein, which is great for muscle repair and overall health.

–     Nutrient-Dense Ragi:     Ragi is rich in calcium, iron, and fiber, making it a great addition to a balanced diet.

–     Spicy Sauce Benefits:     Spices such as cumin, coriander, and turmeric have anti-inflammatory and antioxidant properties.

 

Tips for a Perfect Meal:

 

–     Adjust Spice Levels:     Modify the amount of chili powder in the sauce to suit your taste preference for spiciness.

–     Make Ahead:     The Indian spicy sauce can be made in advance and stored in the refrigerator for up to a week. Reheat before serving.

–     Ragi Variations:     Experiment with adding different herbs or spices to the ragi balls for additional flavor.

 

Grilled Chicken with Indian Spicy Sauce and Ragi Balls is a flavorful, nutritious meal thats sure to satisfy. With its combination of spicy sauce, juicy chicken, and wholesome ragi balls, its a delicious and balanced choice for any meal.