3 Ingredient Chicken Recipe – Peanut, Garlic & Green Chilli
Boneless chicken breast coated in dry-roasted peanut, garlic, and green chilli paste — pan-fried in one teaspoon of ghee. No masala, no oil, no long prep. This 3 ingredient chicken recipe delivers 35g of protein per serving and works for IBS because the garlic is cooked, the peanut is in a controlled amount, and there is no refined oil involved. Twenty minutes, one pan, three ingredients.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Serving Plate
Ingredients
- 200 g chicken cut into medium pieces
- 1 tbsp raw peanuts moongphali
- 3 –4 garlic cloves lahsun
- 1 –2 green chillies hari mirch — adjust to tolerance
- ¼ tsp salt namak
- 1 tsp ghee for frying
Instructions
- Dry roast — Heat a small pan on medium, no oil. Add peanuts and roast for 2–3 minutes until the skin blisters and the smell turns toasty. Add garlic cloves for the last 90 seconds. Add green chilli for the final 30 seconds. Remove and cool for 2 minutes.
- Make the paste — Grind roasted peanuts, garlic, and green chilli with salt to a rough, coarse paste. Do not over-blend — texture helps it coat and stick. A mortar and pestle (imam dasta) works well here.
- Marinate — Rub paste thoroughly into chicken pieces. Cover and rest for minimum 30 minutes (1 hour preferred, overnight in fridge is best).
- Fry — Heat a non-stick pan on medium-low. Add ghee and let it coat the pan. Place chicken in a single layer. Do not move for 4–5 minutes until the coating releases naturally and forms a crust.
- Flip once — Cook 3–4 more minutes on the other side until golden-brown with slight char on the edges.
- Check doneness — Cut the thickest piece: no pink inside, juices run clear.
- Serve — With sliced cucumber, a squeeze of lemon, or alongside dal and rice.
Video
Notes
Peanut paste can be made in advance and stored in the fridge for up to 3 days. For meal prep, freeze marinated uncooked chicken flat in bags — thaw overnight and fry fresh. Reduce green chilli to ½ piece if very sensitive to heat.