Healthy Chicken Recipes: Cooking Without Oil and Butter

Cooking chicken without oil and butter might seem challenging, but there are several creative methods and recipes that make it a delightful experience. From marinades and baking to traditional Indian curries and air-frying, we'll explore various ways to prepare delicious, healthy, and flavorful chicken dishes.

Milk and Spices-Based Cooking

One popular method involves cooking chicken with milk, spices, and a touch of sugar. This recipe not only reduces the need for oil but also enhances the natural flavors:

Stream or slightly moisten the chicken pieces Cook in milk Add oregano, chilli flakes, salt, and a little sugar Add 2 tablespoons of maida (all-purpose flour) or a flour of your choice Cook until done, using gas or adding a little ghee (clarified butter) if desired

Oil Substitutes

If you are looking for oil substitutes or healthier alternatives, consider using mayonnaise or nuts for a rich flavor. You can also use healthier oils like olive or coconut oil. For a completely oil-free method, you can stuff the chicken with vegetables and use a dip.

Panko Breading Method

My favorite method is to moisten the chicken pieces slightly, coat them in seasoned panko crumbs, and bake them at 350F (175C) until they are done. Here's a step-by-step guide:

Moisten the chicken pieces slightly Coat them in seasoned panko crumbs Bake at 350F (175C) until done Figure about 20 minutes for boneless chicken, 40 minutes for bone-in

Indian Style Chicken Recipes

Here are two delicious and healthy Indian style recipes that do not require oil or butter:

Chicken Curry Recipe

Ingredients:

Chicken Onion Tomato ginger and garlic paste Cumin seeds Coriander seeds Chilli powder Salt Garam masala Curd (optional, for moisture)

Cooking process:

Boil onion, tomato, and ginger-garlic in water Dry roast cumin and coriander seeds Make a fine paste with all the ingredients, adding chilli powder, salt, garam masala, and curd if needed, along with water Add chicken to the marinated paste and pressure cook for 2 whistles Chhicken curry is ready, garnish with fresh coriander and serve with rice or roti

Roasted Chicken Recipe

Ingredients:

Chicken Pepper Curd ginger-garlic paste Salt Chicken masala

Cooking process:

Mix all ingredients with chicken and marinate for 10 minutes Grill, roast, or use an air fryer for 15 minutes Serve with pudina mint chutney as a starter

These recipes not only reduce calorie intake but also promote healthier eating habits, making them ideal for those seeking to maintain a healthy diet or lose weight.

Poaching Method

For a steamier approach, poaching is an excellent option. Here's how to poach chicken breast:

Place chicken breast in a saucepan or deep skillet Add enough low-sodium chicken broth or water to cover the chicken Brings the liquid to a simmer over medium heat Cook chicken breast for about 10-15 minutes or until it reaches an internal temperature of 165°F (74°C)

Poaching is a healthy way to cook chicken, retaining its moisture and flavor while minimizing the need for added fats.