It can be hard coming up with recipes that tick both the yummy and low calorie boxes – especially when it also needs to serve as a lunch to take to work. Last week, bored with my usual fare, I searched the internet for inspiration.
Spicy yoghurt chicken is exactly what it sounds like – it’s spicy, it’s covered in yoghurt, and, well, it’s chicken. It’s a pretty simple recipe, and it can be tweaked to suit your own tastes. This recipe makes about 6 meals, and served as one dinner and two lunches for myself and my partner. (For the dinner, we didn’t have pitta but instead added cheesy chips, because reasons.) If you want to make more or less, simply adjust the ingredients accordingly.
- 650g chicken
- 1 red pepper
- 1 green pepper
- 1 yellow pepper
- 1/2 red onion
- 1/4 cucumber
- 200g low fat Greek yoghurt
- 1 tbsp lemon juice
- Pinch black pepper
- 1 tbsp vegetable oil
- 3 tsp single cream (optional)
- 1 pitta
For the chicken, you can use whichever spices you prefer! We used:
- Cayenne pepper
- Hot chilli powder
- Garlic granules
Calories: 362 Protein: 36g Carbs: 41g Fat: 7g
Chop peppers, onion, and cucumber into small chunks. On a baking tray, place peppers and onions, sprinkle with a pinch of paprika and Cajun spice, then put in oven (200 degrees) for approx. 5 minutes.
Cut chicken into bitesize pieces. Add spices (enough to coat, but to taste), then put in oven (200 degrees) for approx. 25-30 minutes, or until chicken is cooked thoroughly.
In a bowl, combine cucumber chunks, Greek yoghurt, single cream, and, once cool, roasted peppers and onions, to make the vegetable sauce. Add pinch of black pepper, paprika, and Cajun spice, and stir well. Put in fridge.
Lightly toast a pitta bread, then cut open. Once chicken is cooked, remove from oven and place inside pitta bread. Spoon a liberal amount of the vegetable sauce over the top of the chicken, close pitta and cut down the middle. (I actually prefer less of the sauce, so I don’t smother my chicken, but it’s all relative.)
(Sorry for the rubbish picture!)
This is a great light lunch, perfect for transporting to work. The chicken and sauce comes in at a mere 197 calories per serving, and one pitta (we used white pitta bread from Tesco) is 170 calories. It’s also a great source of protein.
What are your favourite workday lunches? Let me know in the comments below!