High Protein Chicken Skewers – No Oil, IBS-Friendly
Lemon-marinated chicken on bamboo skewers, pan-fried in a drop of ghee. No oil, no coating, no maida. Served with hung curd and pickled onions. 36g protein per serving, gut-friendly, ready in 25 minutes.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 3 Bamboo skewers
- 1 Serving Plate
Ingredients
- 200 g boneless chicken breast cut into 3cm cubes
- Zest of 1 lemon nimbu ka chilka
- Juice of ½ lemon nimbu ka ras
- ½ tsp red chilli powder lal mirch — reduce to ¼ tsp for sensitive IBS
- ¼ tsp black pepper powder kali mirch
- ½ tsp salt namak
- ½ tsp ghee for the pan
- 4 –5 bamboo skewers soaked in water for 20 minutes
To serve:
- 3 4 tbsp hung curd
- Small handful pickled onions optional — skip if onion is a trigger
- 2 lemon slices
Instructions
- Marinate the chicken — In a bowl, combine chicken pieces with lemon zest, lemon juice, red chilli powder, black pepper, and salt. Mix well so every piece is coated. Cover and rest for minimum 30 minutes (1 hour preferred).
- Thread the skewers — Divide marinated chicken evenly across the soaked bamboo skewers. Do not overcrowd — leave a small gap between pieces.
- Heat the pan — Place a non-stick pan on medium-low heat. Add ghee and let it coat the pan. It should shimmer, not smoke.
- Cook the skewers — Place skewers in the pan. Do not move them for 3–4 minutes. Turn once when the chicken releases naturally. Cook another 3–4 minutes on the other side until golden and slightly charred.
- Check doneness — Cut the thickest piece — no pink inside, juices run clear.
- Serve immediately — With hung curd, pickled onions, and lemon slices on the side. Squeeze fresh lemon over the skewers just before eating.
Notes
Chicken thigh works as a substitute — slightly more fat, more forgiving on heat. For the hung curd: strain full-fat dahi through a clean cloth for 20–30 minutes and season with a pinch of salt.