Tag Archives: Best Chicken diets in Sri Lanka

BBQ Spatchcock Chicken Recipe


When you think of parties and family get-togethers, the first thing that pops into mind is BBQ chicken. It’s a definite crowd pleaser and there’s nothing that can beat the taste of sweet, spicy and succulent chicken. While there are many ways of preparing BBQ chicken among chicken recipes in Sri Lanka, spatchcocking a chicken is a novel way to barbeque a chicken with great taste and minimum hassle.

Serves: 6
Prep time: 20 minutes
Cook time: 1 hour and 10 minutes


1 large chicken, about roughly 2kg
1 large orange
2 tsp white peppercorns
2 tsp black peppercorns
1 1/2 tsp Chinese five-spice
2 garlic cloves, crushed
1 1/2 tbsp vegetable oil


● Begin by placing the chicken on a board, breast down. Use a pair of sturdy kitchen scissors or a very sharp knife to cut along each side of the backbone and then discard it. Turn the chicken over and press down with a firm hand hard on the breast of the chicken to flatten it. You should be able to hear it crack.
● Next, finely grate the zest from the orange and then cut the orange into wedges.
● In a pestle and mortar, lightly crush the peppercorns and then mix in the orange zest, the Chinese five-spice, the crushed cloves of garlic, oil and a generous pinch of salt. Rub this spice mixture generously all over the chicken.
● Barbeque the chicken over low heat with the skin side down for about 5-10 minutes or until the skin turns golden and charred. Then flips the chicken over and continue to cook it, covered with a barbeque lid or a large roasting tin for about 45 minutes or an hour, until the chicken is cooked through.
● Barbeque the orange wedges for about 10 minutes.
● Remove the cooked chicken to a board and let it rest for about 10 minutes. Serve with the barbequed orange wedges to squeeze over.

– You can also prepare the chicken ahead of time. Place it in a roasting tin, cover it and chill and then later get on with cooking it.
– No BBQ? No problem. Preheat your oven to 200°C (180°C fan) mark 6. Then cook the chicken skin side up in a roasting tin for about 40-45 minutes or until cooked through. Add in the orange wedges for the final 15 minutes. And then complete the recipe as above.

Is Eating Chicken Really Good for Your Health?


It’s an undisputed fact that chicken tastes heavenly, whether you have it fried, grilled or roasted. But taste is not the only thing it has to offer; chicken is also chock full of health benefits. Chicken is known to be rich in a number of essential nutrients that our bodies require like proteins, B vitamins, vitamin A and D, minerals like iron and phosphorous and healthy fats.

Here’s a breakdown of the nutritional value of chicken:

A 100g of an edible portion of skinless chicken breast contains:
● Calories- 168 Kcal
● Protein- 21.8gm
● Fats- 9gm

If you’re wondering if eating chicken is healthy for you, here are some of the health benefits it has to offer:

Chicken is one of the best sources of protein

Protein is a nutrient that is made of amino acids that are the essential building blocks of our muscles. Studies have shown that chicken is one of the best sources of high-quality protein that are also needed for the building and maintenance of other structures on the body like the bones and cells along with the breakdown of toxins.

Chicken may act as an antidepressant

Chicken is rich in an amino acid called tryptophan that is responsible for making us feel a sense of relief and comfort. Eating chicken can also increase serotonin levels in your brain, further helping to beat the blues and improve your mood. It’s no wonder that chicken is so often used in recipes for comfort food all over the world.

Chicken may have compounds that help fight diseases

Chicken is also an excellent source of selenium, which is an antioxidant that is believed to have positive effects on degenerative diseases like cardiovascular and neurological disorders as well as inflammatory problems. Selenium is also known to combat cell-damaging free radicals.

Chicken helps to regulate and maintain cholesterol levels

Chicken has plenty of vitamin B3, also known as Niacin, which is responsible for converting carbohydrates to energy and also maintaining healthy body cells. Niacin also helps in lowering
cholesterol levels and the risk of heart diseases in those who have high levels of cholesterol.

Chicken helps to stimulate the body’s metabolic activity

Chicken also contains vitamin B6 or pyridoxine which aids in the metabolic process of proteins and carbohydrates. Without this vitamin, the body’s immune system, nervous system and metabolism cannot function properly.

While it’s true that eating chicken and Sri Lankan food recipes is healthy for you, make sure you are careful in choosing chicken products from the right source when creating any chicken recipes in Sri Lanka. Also, enjoy chicken that is baked, grilled, roasted or boiled and not fried as this may only reverse its health benefits.

10 Ways In Which Chicken Promotes a Healthy Diet


We are all aware that health professionals and nutritionists the world have vouched for protein as being the cornerstone of a healthy and balanced diet. Out of the various sources of protein available, chicken is one of the best sources of what nutritionists call high-quality protein. Our bodies use this protein to create new cells, repair existing ones, aid in healthy digestion and produce enzymes that are necessary to improve metabolism.

There are also a number of amazing health benefits to gain by including chicken in your diet. According to dietary guidelines, five to seven ounces of protein needs to be consumed on a daily basis. A mere 3.5 ounce serving of chicken has half the daily recommendation of protein. Chicken is favoured as a high-quality protein source because it is rich in all the essential amino acids and also has a great nutrient per calorie ratio. Eating chicken is also one of the best ways to keep cholesterol levels in control naturally.

In a 3.5 ounce serving of dark meat, there are only 9 grams of fat. Though the fat meat in chicken has a slightly less fat content that white meat, it’s still lower than most cuts of red meat. Plus, it’s a great and flavorful source of iron and other essential nutrients. In a serving of skinless chicken breast, there is only four grams of total fat which is only six percent of the daily recommended intake.

A four ounce serving of chicken is less than 200 calories and provides an astounding 36 muscle building grams of protein. Additionally, all of the latest dietary trends incorporate chicken, including Weight Watchers, MyPlate, DASH, Paleo and the Dukan Diet that Kate Middleton followed leading up to the Royal Wedding.

There is no denying that chicken is an excellent dietary choice. Listed below are some of the top reasons why eating chicken can help you lead a healthier life.

It’s natural

Bairaha Chicken has no artificial or added hormones, thereby ensuring that all chicken products are wholesome and healthy.

It’s rich in nutrients

As mentioned above, chicken is an excellent source of a number of nutrients like iron, zinc, and Vitamins B3, B6, B7 and B12. Chicken also boosts metabolism and the immune system while lowering cholesterol and aiding in the normal function of the brain and the nervous system.

It helps in weight loss

Including chicken in your diet can help you on your path to weight loss because chicken is chock full of high-quality protein that helps to control your appetite and cravings by making you feel fuller for longer. Our protein requirements are determined by lean body mass and not calories so while calorie intake isdecreased in a weight loss plan, your protein intake should stay the same or should even increase if you want to preserve muscle.

It’s affordable

Not only is chicken one of the best protein options for your body, but it’s also the best option for your wallet as chicken is one of the more affordable sources of meat.

It helps in beating seasonal blues

Chicken is rich in an amino acid called tryptophan. If you’re feeling down because of the weather, eat chicken as it will increase the serotonin levels in your brain, which will improve your mood and curb stress and the general feeling of weather blues.

It’s a versatile choice

Chicken is like the little black dress of protein; it’s forever in style, uncomplicated and goes well with everything. Whether it’s for simple dinners or healthy salads, grilled or baked, eaten alongside vegetables or made into flavorful gravies, chicken will always be the star of any dish. The multitude of chicken recipes in Sri Lanka is a testament to its versatility. Chicken, for many, is the go-to food for taste, nutrition and easy preparation. It’s a source of meat that is loved all over the globe, is multicultural and tastes absolutely delicious in a myriad of cuisines like Italian, American, Spanish, Middle Eastern and Asian, not to mention in Sri Lankan food recipes too.

The 21-day weight loss breakthrough diet: Roasted Chicken Breasts


While this widely popular 21-day weight loss diet mainly revolves around plant-based proteins, there’s no reason why you should go on your path to weight loss success without your favourite source of meat.

If you’re looking for a healthy, filling and utterly delicious chicken recipe in Sri Lanka that will help you on your weight loss diet, this recipe is all you need.


● 24 ounce of boneless and skinless chicken breasts
● 2 1/2 tsp of olive oil
● 1 tsp garlic, minced
● 1 tbsp lime juice
● 2 sprigs of rosemary
● 1/4 tsp coarse salt and pepper


– First, heat the oven to 425F. Line a baking pan with foil and brush the foil with a teaspoon of olive oil.
– In a bowl, stir together lime juice, minced garlic, oil and 1/4 teaspoon of both coarse salt and pepper.
– On the baking pan lined with foil, place the pieces of boneless, skinless chicken and spoon the lime and
garlic oil over it. Top it off with the rosemary sprigs.
– Roast the chicken until cooked through, for about 12-14 minutes.
– After the chicken breasts are done, discard the rosemary and serve hot.

TIP: To keep the roasted chicken breasts for later use, let it cool. Then transfer to a container and freeze.