Recipe Clinic
All Recipes
A white wide-rimmed bowl piled high with crispy fried chicken pieces tossed with fried curry leaves, green and red chillies, crushed garlic and scattered with fresh coriander, served on a marble restaurant table with a bowl of steamed white rice in the background
high-proteindairy-freedinnercomfort-food

Lighter Chicken 65

Crispy oven-fried chicken pieces tossed with curry leaves, green chillies, garlic and coriander for a high-protein, lower-fat take on a South Indian favourite.

Prep 20 min Cook 30 min 4 servings

Nutrition per serving

370 kcal calories
38 g protein
18 g carbs
14 g fat
3 g sugar
Fibre 2g
Added sugar 0g
Sodium 520mg
See how it compares to the classic ↓

In the clinic

36% less fat

Chicken 65 this version

Compared to Chicken 65 (BBC Good Food)

Classically deep-fried in a thick maida-and-cornflour batter with full-fat yoghurt, then finished in hot oil with red food colouring, making it calorie-dense and high in saturated fat.

+100% fibre +31% protein −28% sodium
Per serving Chicken 65 This recipe Difference
Calories 351 kcal 370 kcal +5%
Carbs 9g 18g +100%
Fat 22g 14g −36%
Saturated fat 4g 3g −25%
Sugar 2g 3g +50%
Sodium 720mg 520mg −28%
Fibre 1g 2g +100%
Protein 29g 38g +31%

What changed

  • Deep-frying in a large volume of oil Oven-baking on a wire rack with a light spray of oil

    Cuts total fat by roughly half and removes the pool of absorbed frying oil, which is mostly unsaturated but adds a large calorie load

  • Maida (refined white flour) as the main coating Wholemeal flour mixed with rice flour

    Adds a small amount of extra fibre and lowers the glycaemic impact of the coating while still giving a crisp crust

  • Full-fat yoghurt marinade Low-fat natural yoghurt marinade

    Preserves all the tenderising lactic-acid action but reduces saturated fat in the marinade by about two thirds

  • Red food colouring for colour Kashmiri chilli powder and smoked paprika

    Gives the same vivid red colour along with additional antioxidant compounds from the dried peppers, with no artificial additives

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka just shared this brilliant plate from the family group chat and honestly it looks incredible. Chicken 65 is one of those South Indian classics that deserves a proper place in the weekly rotation, so here is Dr. P’s version, dialled back on the deep-frying without losing any of that fiery, aromatic punch.

Ingredients

Servings 4
  • 700 g Boneless, skinless chicken thighs, cut into 4 cm pieces
  • 120 g Low-fat natural yoghurt
  • 1.5 tsp Kashmiri chilli powder
  • 1 tsp Smoked paprika
  • 1.5 tsp Ground cumin
  • 1 tsp Ground coriander
  • 0.5 tsp Turmeric
  • 1 tsp Garam masala
  • 6 cloves Garlic, minced
  • 20 g Fresh ginger, finely grated
  • 1.5 tsp Fine sea salt
  • 2 tbsp Wholemeal plain flour
  • 2 tbsp Rice flour
  • 1 tbsp Cornflour
  • 2 tbsp Rapeseed oil, plus extra in a spray bottle
  • 20 g Fresh curry leaves, roughly 2 sprigs
  • 4 Green chillies, slit lengthways
  • 2 Red chillies, slit lengthways
  • 4 cloves Garlic for tempering, finely sliced
  • 20 g Spring onions, finely sliced
  • 20 g Fresh coriander, leaves picked
  • Lemon wedges, to serve

Compared to Chicken 65 (BBC Good Food)

31% more protein36% less fat100% more fibre Full comparison ↑

Instructions

  1. In a large bowl, mix the yoghurt, Kashmiri chilli powder, smoked paprika, cumin, ground coriander, turmeric, garam masala, minced garlic, grated ginger and salt into a smooth marinade.

  2. Add the chicken pieces, coat them thoroughly, then cover and refrigerate for at least 1 hour, or overnight for best results.

  3. When ready to cook, preheat your oven to 220 °C fan (240 °C conventional). Line a large baking tray with foil and place a wire rack on top.

  4. Mix the wholemeal flour, rice flour and cornflour together in a small bowl. Sprinkle this over the marinated chicken and toss until every piece is lightly but evenly coated.

  5. Arrange the chicken pieces on the rack in a single layer with space between each piece. Spray or drizzle generously with rapeseed oil.

  6. Bake for 22 to 25 minutes, turning once halfway through, until the chicken is cooked through and the coating is golden and crisp at the edges. A probe thermometer should read at least 74 °C at the thickest part.

  7. While the chicken finishes baking, heat 2 tablespoons of rapeseed oil in a large wok or frying pan over a high heat until shimmering.

  8. Add the curry leaves carefully as they will spit. Fry for 30 seconds until crisp, then add the sliced garlic, green chillies and red chillies and stir-fry for 1 minute.

  9. Tip the hot baked chicken into the wok and toss everything together vigorously over high heat for 1 to 2 minutes so the chicken absorbs all the aromatics.

  10. Scatter over the spring onions and fresh coriander, give a final toss, and serve immediately with lemon wedges and steamed white rice on the side.