How to Cook Perfect Marinated Chicken Breast in a Non-Stick Pan (Juicy & Tender)

Agar aap body building kar rahe hain ya weight loss journey par hain, toh Chicken Breast aapka sabse bada dost hai. Lekin sabse badi dikkat yeh aati hai ki chicken breast aksar pakne ke baad sookha (dry) aur chewy ho jaata hai.

Aaj hum dekhenge ki Non-Stick Pan mein sirf 1 chammach tel ka use karke ekdum juicy, tender aur swadist marinated chicken breast kaise banayein.

Ingredients Required (Samagri)

• Chicken Breast: 200g (Chhote ya medium pieces mein kata hua)
• Dahi (Curd): 2 bade chammach (Dahi se chicken soft banta hai)
• Ginger-Garlic Paste: 1 chammach
• Masale: Haldi, Lal Mirch, Dhaniya Powder, Garam Masala aur Swadanusar Namak
• Pyaj (Onion): 1 medium (Bareek chopped)
• Hari Mirch: 2 (Slit ki hui ya bareek kati hui)
• Cooking Oil/Ghee: Sirf 1 tsp (5ml Mustard Oil ya Ghee)
• Hara Dhaniya: Garnish ke liye

Step 1: Marination (Marinate Kitni Der Karein?)

20–30 minute marinate karna kaafi hai.

Karan: Chicken breast ke chhote pieces hote hain, isliye dahi, ginger-garlic paste aur masale 20 minute ke andar chicken ke andar tak absorb ho jaate hain. Jab tak chicken marinate ho raha hai, tab tak aap pyaj aur hari mirch kaat kar taiyar kar sakte hain.

Step 2: Hari Mirch Aur Pyaj Kab Aur Kaise Dalni Hai?

• Pyaj (Onion): 1 medium size pyaj ko bareek (finely chopped) kaat lein.
• Hari Mirch: 2 hari mirch ko beech se cheera (slit) laga lein ya chhota-chhota kaat lein.
• Timing: Inhe marination mein mix nahi karna hai. Inhe sabse pehle pan mein saute (bhunne) ke liye daalna hai taaki recipe mein ek accha flavor aaye.

Step 3: Cooking Process (Step-by-Step Guide)

Chicken breast bohot jaldi pakta hai, isliye ise overcook hone se bachana zaroori hai taaki yeh juicy rahe:

1. Pan Garam Karein: Ek non-stick pan ko gas par chadayein aur usme sirf 1 chammach (5ml) Mustard Oil ya Ghee daalein.
2. Pyaj Aur Mirch Bhunein: Garam tel mein hari mirch aur kati hui pyaj daalein. Medium flame par 2-3 minute bhunein jab tak pyaj halka golden-pink na ho jaye.
3. Marinated Chicken Daalein: Ab marinated chicken ko (dahi aur masalon ke saath) direct pan mein daal dein.
4. Initial Bhunai (2-3 Minute): High-to-medium flame par chicken ko 2-3 minute chalate hue bhunein taaki dahi aur masale achhi tarah paka jaayein aur tel alag hone lage.
5. Dhak kar Pakayein (8-10 Minute): Flame ko low (dheemi) kar dein aur pan par lid (dhakkan) laga dein.Pro Tip: Isme alag se paani daalne ki bilkul zaroorat nahi hai. Dahi aur chicken apna paani chhodenge, jisme chicken andar tak soft paka jaayega.
6. Final Check: 8-10 minute baad dhakkan hatayein. Agar paani zyada lage, toh 1-2 minute high flame par khula pakakar paani sukhalein (is-se dry bhuna chicken ban jaayega).
7. Serve Karein: Gas band karein aur upar se hara dhaniya chhidak kar garam-garam serve karein!

Macro & Calorie Breakdown (Nutritional Value)

Yeh meal aapke daily calorie target ko hit karne ke liye perfect hai:

• 200g Chicken Breast: ~60g Protein | ~220 kcal
• Dahi + Masale + 1 Tsp Oil: ~70 kcal
• Total Macros: ~60g High-Quality Protein | ~290 Total Calories

Key Takeaway

Non-stick pan ka use karne se tel kam lagta hai aur dahi ke saath low flame par dhak kar pakane se chicken hamesha juicy rehta hai. Ise aap apne daily diet tracker mein log karke easily protein target poora kar sakte hain!