Chilli-and-Yoghurt-Marinated Grilled Chicken

Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 28 Jan 2026

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This chilli-and-yoghurt-marinated grilled chicken is a vibrant, spice-forward dish that brings together the heat of dried chillies with the cooling tang of whole-milk yoghurt. By marinating skinless chicken thighs in a blend of ginger, garlic, and aromatic spices like garam masala and smoked paprika, the meat remains incredibly succulent while developing a deep, charred flavour on the grill. It is a wonderful choice for a summer barbecue or a quick midweek dinner when prepared in a griddle pan.

As a diabetes-friendly main course, this recipe focuses on lean protein and high-impact seasonings rather than added sugars or heavy sauces. The use of fenugreek and lime juice adds a sophisticated brightness that complements the smoky notes of the marinade. Serve these tender thighs alongside a fresh green salad or some roasted courgettes for a balanced, low-carb meal that does not compromise on authentic flavour.

Ingredients for Chilli-and-Yoghurt-Marinated Grilled Chicken

7 dried Kashmiri or guajillo chillies, broken into pieces, seeds removed
1 (1 1/2)-inch piece ginger, peeled, coarsely chopped
4 dentes de alho
120ml plain whole-milk yoghurt (not Greek)
45ml de suco de limão fresco
2 tablespoons mustard oil (optional)
1 colher de sopa de coentro moído
1 colher de sopa de páprica defumada
1 1/2 teaspoons dried mango powder (amchoor
opcional)
1 1/2 teaspoons crushed dried fenugreek leaves
1 1/2 teaspoons garam masala
1 1/2 colheres de chá de cominho em pó
2 colheres de sopa de óleo vegetal, mais para grelhar
675g skinless, boneless chicken thighs, patted dry
Sal kosher

How to make Chilli-and-Yoghurt-Marinated Grilled Chicken

Place chillies in a medium bowl and pour in hot water to cover. Let sit until chillies are very soft, about 30 minutes; drain. Blend chillies, ginger, garlic, yoghurt, coriander stems, lime juice, mustard oil (if using), coriander, paprika, mango powder (if using), fenugreek leaves, garam masala, cumin, and 2 tablespoons vegetable oil in a blender until smooth. Transfer marinade to a large resealable plastic bag. Season chicken generously with salt and add to marinade. Seal bag and turn to coat chicken. Chill at least 2 hours.

Let chicken sit at room temperature 1 hour before grilling.

Prepare a grill for medium heat; oil grate. Remove chicken from marinade, letting excess drip back into bag, and grill, turning every minute or so, until beginning to char in spots, 8–10 minutes total. Transfer to a platter and let rest 5–10 minutes before serving.

Chicken can be marinated 12 hours ahead. Keep chilled.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.