Low-carb Chicken Burgers

Low-carb Chicken Burgers

Burger time! Here is a recipe for low-carb ‘bread rolls’ using a clever combination of coconut flour, ground flaxseed and eggs. The burgers pictured here were made using ATHLEAT’s Sweet Chili Chicken Patties, then simply topped with sweet tomatoes and creamy avocado. If their patties are too big for you (and enormous they are at 235g each), you can make your own chicken patties by shaping 250g seasoned lean chicken mince into two equal-sized burger patties and following the recipe as is. *Macros here are calculated using the latter.

Serves 2

Calories per serving = 670 kCal

Macros per serving:

  • FATS – 40g
    • of which saturates 21.9g
  • CARBS – 14.7g
    • of which sugars 6.5g
  • PROTEIN – 50g

Ingredients:

For the burger rolls
100g coconut flour
2 TB ground flaxseed
1 tsp baking powder
generous pinch salt
2 large eggs
25g ATHLEAT coconut oil, weight at solid state
80g water

To finish the burger
1 tsp olive oil
2 x chicken burger patties
2 small tomatoes, sliced
½ avocado, sliced
lettuce leaves, washed
salt and freshly ground black pepper

Method:

  1. To make the burger rolls, preheat the oven to 180°C and grease a small baking tray.
  2. Combine the coconut flour, ground flaxseed, baking powder and salt in a bowl. Mix well to combine.
  3. The coconut oil needs to be melted after weighing out the 25g. Place in the microwave for a few seconds until completely liquid, then leave it to stand for a few minutes. Test with the tip of your finger to ensure it has cooled sufficiently.
  4. In a separate bowl, gently whisk the eggs, coconut oil and water together, then add the egg mixture to the flour mixture and combine well. Form two balls of dough and place on the tray. Bake in the oven for 35 minutes. Remove and place on a cooling tray. Once cooled, slice in half widthways.
  5. In the meantime, cook the burgers by heating the olive oil in a pan and frying both sides of the chicken patties until golden and cooked through.
  6. Build the burger with toppings of your choice – we used freshly washed lettuce, sliced tomatoes and sliced avocado. Season generously with salt and freshly ground black pepper and tuck in!

Allergens
Eggs
Wheat (may contain)

Low-carb Chicken Burgers

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

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Chicken & Chorizo bake

Chicken and Chorizo Bake

This colourful dish may look effortless, and although it’s a ‘one-pot’, it requires cooking in stages for optimum results. The smokiness of smoked paprika adds a huge amount of flavour overall and while Chorizo is no one’s first choice when it comes to lean meat, we believe everything in moderation, so we added a very small amount and cut it into smaller pieces to go further – a nifty way to get some of that smoky deliciousness in every bite. Included are cannellini beans and crispy kale, making the dish a substantial winter dinner, and the peas are a lovely sweet addition to an otherwise perfect meal. Serve the dish to the table as is, and tuck in!

Serves 2

Calories per serving = 398 kCal

Macros per serving:

  • FATS – 16g
    • of which saturates 4.4g
  • CARBS – 14.4g
    • of which sugars 3.3g
  • PROTEIN – 46g

Ingredients:

2 x ATHLEAT skinless, deboned chicken breasts
salt and freshly ground black pepper
½ tsp smoked paprika
2 tsp olive oil
170g cannellini beans, drained (1 cup)
40g Chorizo, sliced
50g kale, leaves only (stalks discarded)
40g frozen peas
zest of 1 lemon
several lemon wedges, to serve

Method:

  1. Preheat the oven to 180°C.
  2. Season the chicken breasts on both sides with salt, freshly ground black pepper and smoked paprika, rubbing the spice in well.
  3. In a pan over moderate-high heat, heat one teaspoon olive oil and brown the chicken breasts on both sides until golden and caramelised. Remove and place on a chopping board and cut each one in half diagonally. Please be mindful that the chicken would not have cooked through at this stage and that you are still working with raw chicken.
  4. Place the chicken pieces into a greased oven-proof dish and place into the oven for 10 minutes.
  5. In the meantime, place the cannellini beans, Chorizo pieces and kale into a large bowl and drizzle over the remaining teaspoon olive oil. Use your hands to toss the mixture ensuring all the elements, particularly the kale is well-coated in the olive oil.
  6. After 15 minutes, remove the chicken from the oven and add the beans, Chorizo pieces and kale to the roasting dish. Place back into the oven for 5 minutes to warm the beans through and crisp up the kale.
  7. While the dish in cooking in the final 5 minutes, add boiling water to the frozen peas and allow to stand for a few minutes. This should cook them through sufficiently and hold their colour and sweet flavour.
  8. To serve, drain and add the peas to the dish, then use a microplane to finely grate the lemon zest over. Serve with additional wedges of lemon.

Allergens
Milk (may be found in Chorizo)
Wheat (may be found in Chorizo)
Sulphites (may be found in Chorizo)

Chicken & Chorizo bake

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Lamb Kofta

Lamb Kofta

Lamb koftas, particularly those from ATHLEAT are packed with flavour and are just the right size to add to a salad spread such as this. A minty and zingy crème fraiche offers a refreshing and cooling balance to the spicy flavours of the kofta.

Serves 2

Calories per serving = 426 kCal 

Macros per serving:

  • FATS – 26.5g
    • of which saturates 11.8g
  • CARBS – 17.8g
    • of which sugars 9g
  • PROTEIN – 25.8g

Ingredients:

2 tsp olive oil
2 x ATHLEAT lamb kofta
100g reduced fat crème fraiche
large handful mint leaves, finely chopped
squeeze lemon juice
salt and freshly ground black pepper
1 cucumber, sliced
2 tomatoes, sliced
¼ red onion, finely sliced
100g cooked mixed quinoa
lemon wedges, to serve

Method:

  1. Heat one teaspoon olive oil in a large griddle pan and grill the koftas over medium-high heat until browned and cooked through. Remove and place in a warm oven.
  2. Combine the crème fraiche and finely chopped mint in a small bowl and season with lemon juice, salt and freshly ground black pepper.
  3. Divide the prepped cucumber, tomatoes, red onion and cooked quinoa (warm or cold) between two bowls or plates and place the cooked kofta on each. Serve with the minty crème fraiche and lemon wedges which should be generously squeezed over the dish.

Allergens
Milk
Wheat (present in ready-made lamb kofta)
Soya (present in ready-made lamb kofta)
Sulphites (present in ready-made lamb kofta)

Lamb Kofta

Healthy, low carb, lamb recipe

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Steak with Caramelised Peppers

Steak with Caramelised Peppers

Steaks do not necessarily need to be served with a creamy, calorie-laden sauce. Assuming you like your steak done medium or medium-rare, a good fillet doesn’t require an accompanying sauce at all. However, we have opted to include vegetables as our topping making it a complete meal. By caramelising and softening the peppers, this dish not only delivers on additional fibre and goodness, but it’s an attractive dish bursting with colour and flavour too.

Serves 2

Calories per serving = 407 kCal 

Macros per serving:

  • FATS – 16.5g
    • of which saturates 6.6g
  • CARBS – 9.7g
    • of which sugars 8.9g
  • PROTEIN – 52g

Ingredients:

2 TB olive oil
1 red pepper, thinly sliced
1 green pepper, thinly sliced
1 yellow pepper, thinly sliced
2 cloves garlic, peeled and finely sliced
2 x fillet steaks (175g each)
freshly ground black pepper
sea salt flakes
1 tsp flatleaf parsley, chopped to garnish

Method:

  1. Heat one tablespoon olive oil in a pan over moderate heat. Add all the peppers and cook until caramelised. Reduce the heat to low and cover with a lid, cooking them until they completely soften and wilt, stirring often. Add the garlic three-quarters of the way through.
  2. Season the steaks with freshly ground black pepper, then grill in a separate pan until browned and caramelised and done to your liking. If you have a thermometer probe, cook to 50°C and then remove from the heat to rest, where it will continue to rise to about 55°C – a perfect steak.
  3. Season the steaks with sea salt flakes and top with the mountain of caramelised peppers. Garnish with chopped parsley and serve with salad of your choice.

 

Steak with Caramelised Peppers

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Coconut Chicken Schnitzel

A great option for those who are gluten-intolerant! We crumbed our chicken breasts in a mixture of coconut flour and desiccated coconut and lightly fried them. What goes well with coconut? Lime, of course, which should be generously squeezed over. A lovely, fresh way to enjoy chicken breasts. We have it pictured here with a simple, green salad, but grilled vegetables may be a better option for winter – which is just around the corner!

Serves 2

Calories per serving = 336 kCal (excludes side salad / vegetables)

Macros per serving:

  • FATS – 18.1g
    • of which saturates 7.8g
  • CARBS – 3.5g
    • of which sugars 1.4g
  • PROTEIN – 35.9g

Ingredients:

2 TB coconut flour
1 egg, whisked
2 TB coconut flour, additional
2 TB desiccated coconut
2 ATHLEAT chicken breasts, skinless and deboned
salt and freshly ground black pepper
1 TB olive oil
lime wedges, to serve
serve with salad or vegetables of your choice

Method:

  1. Prepare three bowls:
    Place two tablespoons of coconut flour into the first bowl.
    Place the whisked egg into the second bowl.
    Place the second-mentioned two tablespoons coconut flour into the third bowl, as well as the two tablespoons desiccated coconut, mixing to combine.
  2. One at a time, place the chicken breast between two sheets of cling film and flatten using a flat side of a meat pallet to approximately 1.5cm thick. Remove and season with salt and freshly ground black pepper.
  3. Place each breast (one at a time) into the first bowl, coating the chicken on both sides in a dusting of the coconut flour. Shake off excess flour. Then, dip the chicken into the egg mixture and allow the excess egg to run off back into the egg bowl. Lastly, lay the chicken in the third bowl, pressing the chicken into the coconut/desiccated coconut mixture on both sides. Do this with both pieces of chicken.
  4. Heat the olive oil in a large pan and fry the crumbed chicken fillets on both sides until golden and cooked through. (If you are unsure about whether they are cooked through, you can either check by simply cutting open and looking, or you can pop them into a preheated oven set at 160°C for 8-10 minutes to be double sure.)
  5. Serve with lime wedges which should be generously squeezed over.

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Beef and Veg Thai Red Curry

A deeply-satisfying Thai curry that can be served over any starch of your choice*. There is a handy tip here on how not to overcook your meat and veg: Simply fry them off beforehand and remove from the pan, then reduce your sauce before returning the meat and veg to the pot. You are left with tender meat and perfectly-cooked vegetables that retain their colour. *We have calculated the macros assuming you will serve it over cooked cauliflower rice.

Serves 2

Calories per serving = 437 kCal

Macros per serving:

  • FATS – 21g
    • of which saturates 11.6g
  • CARBS – 13.6g
    • of which sugars 8.2g
  • PROTEIN – 45g

Ingredients:

 

2 tsp olive oil
300g ATHLEAT sirloin, trimmed of fat and cut into cubes
2 spring onions, sliced
160g mushrooms, thickly sliced
90g baby corn
40g mange tout
2 TB Thai red curry paste
1 cup light coconut milk
¼ tsp fish sauce
300g cooked cauliflower rice, to serve
coriander, to garnish

Method:

  1. Heat one teaspoon olive oil in a large pan and brown the cubes of sirloin over high heat on all sides. Remove from the pan and set aside.
  2. Reduce the heat to medium-low and add a second teaspoon olive oil, lightly fry the spring onions and mushrooms for 1 minute. Add the baby corn and mange tout and fry for an additional minute. Remove from the pan and set aside.
  3. Add the curry paste to the pan and gently cook for 1 minute before whisking in the coconut milk. Increase the heat to moderately high and allow the coconut milk to reduce to a thick consistency. Add the dash of fish sauce to taste. (Since we are using light coconut milk, the reducing time will take slightly longer that if we used the full-fat coconut milk.)
  4. Return the beef cubes and vegetables to the pan and simmer for a minute or two to cook the beef through and warm the vegetables. The sauce should be sufficiently thickened by this time.
  5. Serve the creamy curry over any starch of your choice (like wild rice or egg noodles), or of you are on a very low-carb diet, serve it over cooked cauliflower rice or shirataki noodles. Garnish with coriander leaves.

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Vegetable Noodle Stir-fry

A delicious Asian-inspired rice noodle stir-fry with fresh tomatoes added for fun. Rice noodles are prepared by simply rehydrating in hot water, making this a quick and satisfying option for meat-free Mondays. Use any vegetables you on hand, but partially-cook them like we have done to ensure they are perfectly cooked.

Serves 2

Calories per serving = 214 kCal

Macros per serving:

  • FATS – 10.6g
    • of which saturates 1.5g
  • CARBS – 22.1g
    • of which sugars 9.3g
  • PROTEIN – 5.1g

Ingredients:

80g baby corn, halved lengthways
80g sugar snap peas
1 TB toasted sesame oil, plus extra 2 tsp to drizzle on each
2 cloves garlic, peeled and finely minced
4 spring onions, white and green parts sliced and kept separate
2 tsp lemongrass paste, (or ½ stalk finely minced)
1 thumb -sized piece fresh ginger, finely minced
90g dried rice noodles
1 TB dark soy sauce
1 TB light soy sauce
1 tsp sugar
1 large tomato, sliced into 8 pieces
1 TB chili lakes, to garnish (optional)

Method:

  1. Bring a pan of salted water to the boil and add the baby corn and sugar snap peas. Cook for 2 minutes, then drain and set aside on a tray lined with kitchen paper. Pat dry.
  2. Heat the sesame oil in a large wok and gently fry the garlic, white parts of the spring onion, minced lemongrass and ginger until softened and fragrant.
  3. In the meantime, place the rice noodles in a bowl and pour boiling hot water from the kettle to cover. Allow to stand for one minute. Drain well and tip the softened noodles into the wok, along with the partially-cooked baby corn and sugar snap peas.
  4. Add the soy sauces and the sugar and increase the heat. Cook another 1-2 minutes until everything has warmed through and the noodles and vegetables are evenly coated in all the lovely juices and flavours.
  5. Divide the mixture between two bowls, adding the tomato wedges, then garnish with the green parts of the sliced spring onions you set aside and some chili flakes, if desired. An additional teaspoon drizzle of sesame oil over each will bring it all together.

Allergens
Wheat
Sesame
Soya

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Beef Meatballs on Herby Cauliflower Rice

A super-tasty, low-carb midweek meal. We snuck basil pesto into our meatball mixture for extra flavour. Use the reduced-fat, gluten-free kind if you can find it at your store and save calories where possible. We also bulked up our meatball mixture with high-fibre ground flaxseed instead of breadcrumbs – making these meatballs suitable for those with a gluten-intolerance. This recipe may look a little daunting, but all three components can be done at the same time, with the entire dish ready in 25-30 minutes, including the prep time. Thankfully, most supermarkets now sell cauliflower rice already blitzed, saving cleaning time too!

Serves 2

Calories per serving = 484 kCal

Macros per serving:

  • FATS – 25.2g
    • of which saturates 5.3g
  • CARBS – 19.8g
    • of which sugars 17.8g
  • PROTEIN – 37.5g

Ingredients:

For the cauliflower rice
300g blitzed cauliflower
1 tsp mixed dried herbs
1 tsp olive oil
one large handful parsley, chopped to yield 1 TB
salt and freshly ground black pepper

For the sauce

1 tsp olive oil
¼ red onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
1 TB red wine vinegar
1 tin chopped tomatoes
2 tsp tomato concentrate
pinch sugar

For the meatballs
250g extra-lean beef mince
2 TB pesto (some supermarkets sell reduced-fat)
¼ red onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
2 TB ground flaxseed
1 tsp olive oil

1 tsp chives, chopped to garnish

Method:

  1. Start by making the cauliflower rice. Preheat the oven to 180°C and line a baking tray with greased foil. In a large bowl, combine the blitzed cauliflower with the dried herbs and olive oil. Spread the mixture out on a tray and place in the oven for 20-25 minutes, removing the tray and stirring the mixture halfway (after 10 minutes). Set aside to keep warm.
  2. While the cauliflower is cooking, make the sauce. Heat the olive oil in a pan and lightly fry the onions and garlic until softened. Add a dash of red wine vinegar, followed by the tin of tomatoes. Cook partially covered with a lid on a low simmer, stirring occasionally.
  3. Once the sauce is on the heat and cooking, combine all the ingredients for the meatball mixture (apart from the olive oil) in a bowl and form into small ping-pong size balls of approximately 30g each. Heat the olive oil in a separate pan and brown the meatballs for a few minutes until golden all around. Remove and set aside on a tray lined with paper towel to absorb the excess oil. At this point the meatballs have not fully-cooked through, only browned on the outside.
  4. After the tomato sauce has been cooking for 10-15 minutes, stir in a pinch of sugar and the tomato concentrate. Then, place each of the browned meatballs into the sauce and simmer the mixture for an additional 5-8 minutes. This will ensure the meatballs cook all the way through.
  5. When ready to serve, remove the cauliflower rice from the oven, stir in the chopped parsley and season well with salt and pepper. Divide between two dinner plates. Spoon the tomato mixture on top, along with the meatballs and scatter over the chopped chives.

Allergens
Tree nuts
Eggs
Milk
Sulphites
Wheat (may contain)

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Grilled Polenta with Corn & Avocado Salsa

While this dish will appeal to the vegan and vegetarian clients, we highly recommend it to everyone as a meat-free Monday option. Polenta is under-rated as a carbohydrate, perhaps people just do not know how to prepare it. It takes 5-6 minutes to cook and can be enjoyed as is, but we compacted it and allowed it to set so that we could portion it and lightly fry it for a full-flavoured, filling and deeply satisfying dish.

Serves 2

Calories per serving = 333 kCal

Macros per serving:

  • FATS – 19.4g
    • of which saturates 3.1g
  • CARBS – 27.1g
    • of which sugars 13.6g
  • PROTEIN – 7.8g

Ingredients:

½ cup polenta
1 tsp mustard powder
¼ tsp cayenne pepper (optional)
1 cup frozen corn kernels, defrosted
1 clove garlic, peeled and finely diced
¼ red onion, finely diced
¼ red pepper, diced
½ cucumber, diced
½ avocado, diced
1 tsp wholegrain mustard
1 lime, juiced
1 TB olive oil, plus additional 1 tsp to fry polenta
salt and pepper
1 TB coriander, finely chopped
2 handfuls rocket, to serve

Method:

  1. Cook the polenta in 400ml boiling water. It only takes 5-6 minutes, so add the mustard powder and cayenne pepper in just before all the water has evaporated and the polenta is cooked. Stir well and place into a small, greased baking dish – one that will allow the polenta to come up at least 2cm high (we used one that was approx. 12cm x 18cm). Place in the fridge for at least 15 minutes while you prepare the salsa.
  2. Put the corn in a small bowl and cover with boiling water. Cook in the microwave for 3-4 minutes. Drain and set aside to cool.
  3. Combine all the remaining ingredients in a bowl and add the cooled corn.
  4. To finish the polenta, remove from the fridge and divide into two portions. Heat a teaspoon olive oil in a frying pan and fry the polenta portions until caramelised on both sides.
  5. Place the polenta cakes onto each place and top with the salsa. Serve with rocket.

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Summer BBQ Kebabs with Mint Yoghurt Dressing

Summer is here! This means longer days, sunshine and BBQs! This is no reason to steer from your healthy way of eating, all you need is some planning ahead. These colourful chicken and vegetable skewers are perfect to take along to a BBQ, and pair well with the fresh mint yogurt. Enjoy with a side green salad.

Serves x2 / calories per serving = 259 kCal

Macros per serving:

  • FATS – 6.4g
    • of which saturates 1.2g
  • CARBS – 9.4g
    • of which sugars 8.3g
  • PROTEIN – 41g

Ingredients:

2 large chicken breasts, skinless and deboned
¼ tsp garlic powder
¼ tsp chilli powder
¼ tsp ground cumin
¼ tsp ground coriander
salt and freshly ground black pepper
1 tsp olive oil
1 courgette
¼ red onion
½ yellow pepper
1 tsp olive oil
¼ cup fat-free plain yogurt
5-7 mint leaves, finely chopped
squeeze lemon

Method:

  1. Chop the chicken breasts into large chunks, approximately 3.5cm pieces. Place in a bowl and sprinkle over the garlic powder, chilli powder, ground cumin and ground coriander. Season with salt and pepper and add a teaspoon olive oil. Combine everything well and set aside.
  2. Slice the courgette and chop the red onion and yellow pepper into pieces of suitable size. Add a teaspoon olive oil over the vegetables and season with salt and pepper.
  3. Skewer the chicken and vegetables onto kebab skewers and grill on the BBQ for 8-10 minutes. Alternatively, you can cook them in a preheated oven 180°C / 350°F for approximately 20 minutes.
  4. In the meantime, make a quick accompanying sauce by finely chopping mint and stirring it into the yogurt. Add a squeeze of lemon and season with salt and pepper. Enjoy the kebabs with the mint yogurt and a side salad.

 

 

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