Tag Archives: Sri Lankan Chicken Recipes

Health Benefits of Chicken

Health-benefits-in-chicken-in-Sri-Lanka

If your forte is chicken soup, chicken salad, grilled chicken breast, or any form of chicken, you are definitely on the right track to a nutritious and delicious lifestyle. The lean meat of chicken remains the preferred type of meat in many dietary menus, confirming its lean meat value and nutritional value. This plucky poultry provides you with the perfect balanced chicken recipe in Sri Lanka, making it the number one choice of meat in the country, overtaking beef since 2014.

Protein Enriched

Research proves that chicken is a superb source of protein and amino acids. Research conducted by the National Chicken Council confirms that each 100 grams (3.5 oz) of cooked skinless chicken breast, contains around 31 grams of protein. This accounting for more than half of your daily recommendation of protein!

Tryptophan which is a type of amino acid found in lean chicken meat has been proven by medical research to contain enzymes which directly affect the stressors in the human body in a positive way, thus creating a comforting and relaxing sensation. Thus it is correct in stating that ‘Sri Lankan chicken recipes makes you calmer’! Isoleucine is yet another amino acid which is found in chicken and on known for its healing benefits. It also improves growth and stabilizers blood sugar levels. Medical research confirms that the human body requires nine essential amino bodies in order to function healthy, as the human body cannot produce them on its own, the intake of foods such as lean chicken are needed in order to ensure the body gains  the right amount of amino acids. Hence chicken meat could be named as the ‘complete protein’ as well as the most ‘efficient source of amino acid to the human body’.

Abundant Nutrients

While the protein benefits of chicken are widely known, little is known of its nutritional benefits, which in fact are quite extensive. Chicken recipes in Sri Lanka possess the following nutrients of which benefits to the human body are listed alongside it.

  • Iron: Helps in growth and development, while assisting in the metabolizing of protein and the production of hemoglobin and red blood cells
  • Phosphorous: Builds strong bones and teeth, while supporting in the functions of the  kidney, liver and central nervous system
  • Selenium: Guards cells from oxidative stress, supports the thyroid in producing the necessary hormones while assisting in reproductive health and the  fight of cancerous cells.
  • Vitamin A: Improves skin and eyesight while boosting the immune systems and neurological functions.
  • Vitamin B2 (Riboflavin): Helps in maintaining healthy blood cells, which also improves energy levels, while protecting eye and skin health.
  • Vitamin B3 (Niacin): Helps in improving cardiovascular health and neurological health. Improves skin developments and care.
  • Vitamin B5 (Pantothenic Acid): Assists in producing energy from carbohydrates and fats. Helps in improving metabolism and function of adrenal glands.
  • Vitamin B6 (Pyridoxine): Assists in cardiovascular, digestive, immune, muscular, and nervous system functions
  • Vitamin B7 (Biotin): Increases metabolism, promotes cell and tissue growth, improves skin and hair conditions.
  • Vitamin B12: Safeguards nerve and red blood cells health, contributions towards energy production, helps control nervous and digestive systems.
  • Zinc: Assistances with hormone production, escalates immunity and digestive systems, acts as an anti-inflammatory agent.

Low in Calories, Cholesterol, Sodium, and Fat

Chicken breast has proven to be the ideal sources of meat, which syncs with all your weight loss goals. 3.5 ounces of skinless, boneless chicken breast meat contains a mere 165 calories, making it the ideal source of meat, while maintaining a balanced diet. This same serving contains just 74 milligrams of sodium, 85 milligrams of cholesterol, 1 gram of saturated fat, and 4 grams of total fat. It is noteworthy to bear in mind that dark meat and skin on met increase the fat content of the portion.

Chicken recipes in Sri Lanka has been proven to be a healthy meat option with less cholesterol and saturated fat than other meats such as beef and pork. Therefore it is less likely to raise your blood cholesterol or cause heart disease. It has been shown that dietary cholesterol is not correlated with disease and is only a minor part of blood cholesterol. It is mostly metabolized, while the liver primarily makes and regulates cholesterol. As for saturated fat, much depends on which fatty acids are most prevalent and their arrangement on the glycerol base.

Easy to Digest

Due to its less fatty consistency it is easily digested and the proteins are quickly absorbed into the body. Thus easing the stress placed on the liver in breaking down of food. Been one of the easiest foods to digest, Sri Lankan chicken recipes complements the diets of people suffering from chronic digestion issues like irritable bowel syndrome and Crohn’s disease as well.

Convenience

Notwithstanding the numerous medical advantages of chicken, you can’t deny the protein’s benefits. It is readily available in any corner store or supermarket, and even novice gourmet experts can create expert dishes with this meat. You can cook it in an assortment of ways (barbecuing, simmering, poaching, heating), and you can utilize it in various recipes. Regardless of whether your preference is grilled chicken on a serving of mixed greens, mix fried chicken with veggies, or chicken protein powder blended into an omelet, you basically can’t turn out badly with chicken.

It is also necessary to keep in mind that improper cooking methods may take away from the medical benefits of the meat.  Likewise, make sure to deal with and cook your chicken appropriately to keep away from salmonella, a bacterium that can cause nourishment harming. In the event that acquiring chicken protein powder, guarantee that the item originates from a protected and dependable maker.

How to Prepare Baked Ranch Chicken Tenders

Baked-Ranch-Chicken-Tenders-in-Sri-Lanka

If you’re looking for a quick but extremely delicious dinner fix, then baked ranch chicken tenders recipe is sure to be your go-to option. Wholesome, bursting with flavour, juicy and delicious, this meal can be prepared with minimum effort. Besides, Sri Lankan food recipes are more about authentic flavour and spice but every once in a while, we’re tempted to go for some healthy-ish food that tastes a little different too and these baked ranch chicken tenders recipe would do the trick!

Chicken recipes in Sri Lanka typically involves a lot of spice and oil but one of the reasons why this particular recipe is so good is because it’s baked – not fried – and it’s super simple to make as well. Here’s how you do it:

Ingredients

8 pieces of chicken tenders, halved

Ranch seasoning or dressing

¾ cups all purpose flour

2 eggs, lightly beaten

2 cups panko breadcrumbs

Method

  • Before starting, preheat your oven to 400F.
  • Mix in the all purpose flour and ranch seasoning. Since this particular seasoning is hard to come by in Sri Lanka, you can prepare your own fairly easily. All you need is prepare a mixture of buttermilk, salt, black pepper, paprika, ground mustard seeds, garlic, onion, and herbs with mayonnaise or any oil emulsion.
  • Coat the chicken with the above mixture and dip it into the whisked eggs.
  • Coat this with breadcrumbs and place it on a baking sheet.
  • Bake for 20 to 25 minutes until the crust turns golden.

It’s very important to not overbake the chicken as you definitely don’t want it to end up tough and dry. Baking it for about 20 minutes will ensure that the tenders have a nice crust to it but remains juicy on the inside.

Now that the chicken is done, it’s time for the best part – the dipping sauce! This is unbelievably easy to prepare.

For the dipping sauce, you will need:

  • ⅓ cups sour cream
  • 2 tbsp ranch dressing or seasoning
  • 2 tbsp mayonnaise
  • 3 tbsp vinegar
  • 2 tbsp lemon juice

Tips

Whisk all the above ingredients in a bowl and you’re done!

You can also choose to pan sear or fry the chicken tenders instead of baking them. This recipe yields four servings and takes approximately 30 minutes to prepare.

Serve the chicken tenders with the dipping sauce and you’ll be amazed by how great it tastes. Do give it a try and let us know how you liked it!

How to Make Crispy and Juicy Chicken in the Oven

crispy- and-juicy-chicken-in-the-oven-recipe

The promise of crispy, juicy, oven-baked chicken is a treat no one can resist and is a guaranteed champion of the dinner table as well as a firm fixture in any Sri Lankan food recipe. The recipe we are sharing today is not your typical oven-fried chicken and while this technique isn’t quite as simple as adding chicken and breadcrumbs together, the results are worth the extra effort. This recipe pays homage to flavoursome chicken goodness that is found in many chicken recipes in Sri Lanka. It’s also a quick answer to dinner when the cravings kick in. Let’s take a look at the recipe:

Ingredients

2 cups crushed corn flakes, coarse breadcrumbs or cracker crumbs
2 tablespoons vegetable oil
1 large egg
1/4 cup mayonnaise
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breast

Method

– First arrange a rack in the middle of the oven and heat the oven to 425°F. Line a rimmed baking sheet with aluminum foil and keep aside.

– To toast the corn flakes or breadcrumbs, spread it out onto the baking sheet, add the oil, and toss to coat well. Toast the crumbs stirring halfway through for about four minutes and set aside to cool. Toasting the breadcrumbs in the oven not only adds plenty of flavor and even more crunch, but it also gives the chicken a beautiful golden colour.

– Combine the egg, mayonnaise, salt, garlic powder, and pepper in a large bowl and whisk until smooth and set that aside as well.

– Next, to pound the chicken thin, you need to work with one chicken breast at a time. Place the chicken inside a large zip-top bag and pound with the flat side of a meat mallet or rolling pin until you get an even 1/4-inch thickness. Set the flattened chicken breast aside and repeat with the remaining chicken portions.

– Pat the chicken dry on both sides with paper towels. This is to make sure that the coating will stick well.

– Now it’s time for coating the chicken. Transfer the chicken to the egg mixture and toss with tongs until well coated on all sides and let it rest.

– While the chicken is resting, prepare the baking setup for the coated chicken. Move the foil with the toasted crumbs off the baking sheet. Fit a wire rack into this baking sheet.

– Next, press the crushed corn flakes or breadcrumbs onto the chicken on all sides. Work with one piece of chicken at a time to make sure that each piece is well coated. Move the coated chicken to the wire rack.

Bake for 15 to 20 minutes. Bake until the chicken is cooked through and turns golden brown and crisp.

Extra tips

  • Chicken breasts in Sri Lanka comes in all different shapes and sizes. Pounding the chicken into thin, even pieces is the secret to keeping this crispy oven chicken juicy while it cooks. Using a zip-top bag, like mentioned in the recipe above, is a hassle-free way to pound chicken because doing so will minimize mess and make sure that the chicken won’t slip and slide under the mallet or rolling pin.
  • An egg coating is the traditional way for oven-cooked chicken, but combining the egg with mayonnaise helps the coating stick to the chicken and stay moist in the oven.
  • Baking the chicken on a wire rack is the secret step that makes baking the chicken even faster and juicier. Elevate the chicken on a wire rack arrange inside a baking sheet to create even airflow and circulation to efficiently cook the chicken.
  • Leftover chicken pieces can be stored in an airtight container in the refrigerator for up to four days.

The crushed corn flakes, bread crumbs or cracker crumbs can be toasted, cooled, and stored in an airtight container at room temperature for up to two days beforehand.

Sri Lankan Devilled Chicken

Sri-Lankan-Chicken-Devil-Recipe

Bursting with flavours and textures, chicken recipes in Sri Lanka are incredibly versatile and exceptionally delectable. There are a number of popular Sri Lankan chicken curry recipes but the devilled chicken is, perhaps, the star of all Sri Lankan food recipes. Sweet, sour and devilishly spicy, this dish is chock full of complex flavours that are simply mouthwatering.

 Ingredients

400g skinless chicken breasts

1 tsp red chilli powder
1 tsp sweet smoked paprika
1 tsp turmeric
½ tsp ground black pepper
Juice of one lime
Sunflower or vegetable oil for frying
2 cloves of garlic
1 small piece of fresh ginger
½ large red chilli (or to taste) chopped
1 onion cut into thick rings
2 tbsp tomato sauce
2 tsp vinegar
1 tsp sugar
2 tbsp chilli and garlic sauce
1 tbsp hot chilli sauce
1 bell pepper chopped
1 large tomato chopped
Salt to taste
Long grain white rice for serving (optional)

Preparation

1- Marinade the chicken about three hours prior to cooking. Cut the chicken into equal sizes and coat generously with the marinade spices, salt and lime juice well. Cover the bowl and leave it in the fridge to chill. The longer it sits, the stronger and better the spices will absorb into the chicken.

2- Grind the cloves of garlic and fresh ginger into a fine paste.

3- Remove the marinated chicken from the fridge 30 minutes before cooking so that it fries evenly on all sides.

Method

1- In a heavy bottomed saucepan, heat  vegetable or sunflower oil and fry the marinated chicken pieces until cooked through. Move to a plate to drain off excess oil and set aside.

2- Next, in a large wok or frying pan, add 2 tablespoons of oil. When the oil is hot, add in the ginger and garlic paste. Stir constantly for minute so that it doesn’t burn and cook until it starts to release its amroa.

3- Add the chopped chopped chilli, onion and bell pepper and stir well until cooked.

4- Next, add in the vinegar, sauces and sugar and keep stirring.

5- As all the ingredients comes together into a thick red sauce, add in the chicken pieces and chopped tomatoes. Stir for a minute until the chicken is well coated in the sauce and the chunks of tomatoes are just softened.

6- The curry should taste sweet, sour and hot and not acidic. Taste for balance and add extra sugar, salt or lime to balance it out.  If you think the sauce needs more heat, add in more chilli sauce.

7- Remove from heat and let it rest for a minute. Sprinkle with dices green chilli.

8- Serve hot with fluffy, long grain white rice

*If you don’t want to deep fry the chicken pieces, you can stir-fry it too. Marinate as in the method above and add the pieces into hot oil to stir-fry. Make sure to turn the pieces regularly and check that they’re cooked through. Remove from the pan and add in the pieces after the onion is cooked. The end result will still be very good but it won’t have the layers of contrast.

Tip: This Devilled Chicken recipe goes excellently well with long-grain fried rice.