Inspired Breakfasts to energise (2)

Here are some ideas for lunch or dinner - see if you can make slightly more of the meal and then use it the next day for your lunch or dinner - you can always add to it with some extra veggies / salad.

Always try to choose whole foods whenever possible -you will find ready made 'low calorie' ready meals but these are quite often high in sugar, fat as well as salt and additives which is not the best for your health. A home cooked meal made from scratch is the best choice for dinner and doesn't always take as long as you think. We want to strive for those meals which are bursting in nutrients which is a great for our digestion, our bone health, our dentistry, energy levels, sleep - so much more but all contribute to general good health!

Cooking a meal from scratch does not have to take a long time - there are many dishes that are relatively quick and easy to make, which are delicious and healthy. Also try making casseroles, stews, curries etc. at the weekend and freezing them into individual portions for quick and easy mid-week dinners.

We also have more meal ideas on our Two Week Meal Planner

Want to more about calorie deficit or our Thirty Day Reset - these are all on our member's area.

Healthy lunch options can help you stay energized and focused throughout the day. Here are some ideas for a healthy and satisfying lunch:

  1. Salad: A salad can be a great way to incorporate a variety of nutrient-dense foods into your lunch. Start with a base of leafy greens and add some lean protein such as grilled chicken or tofu, along with some healthy fats such as avocado, nuts or seeds.
  2. Grain bowl: A grain bowl can be a satisfying and nutritious lunch option. Start with a base of whole grains such as quinoa or brown rice, and add some roasted or grilled vegetables, along with some protein such as beans, chicken or fish.
  3. Wrap or sandwich: Choose a whole grain wrap or bread and fill it with lean protein such as turkey, chicken or tuna, along with plenty of vegetables such as lettuce, tomato, cucumber and avocado.
  4. Soup: Soup can be a nutritious and filling lunch option, particularly in colder months. Look for soups that are made with plenty of vegetables and lean protein such as chicken or beans.
  5. Leftovers: Don't be afraid to repurpose leftovers from dinner for lunch. Add some extra vegetables or whole grains to make it a more complete and balanced meal.

Remember to also stay hydrated throughout the day by drinking plenty of water and other fluids. A balanced and healthy lunch can help you stay productive and focused throughout the afternoon.


A healthy dinner should provide your body with a balance of protein, carbohydrates, healthy fats, and vegetables. Here are some ideas for healthy and satisfying dinners:

  1. Grilled fish with roasted vegetables: Choose a variety of colorful vegetables such as broccoli, peppers, and carrots and roast them in the oven with a drizzle of olive oil. Serve with grilled fish such as salmon or tilapia.
  2. Stir-fry with brown rice: Stir-fry is a quick and easy way to get a variety of vegetables and protein into your diet. Use plenty of colorful veggies such as bell peppers, broccoli, and snap peas, along with lean protein such as chicken, tofu or shrimp. Serve over brown rice for a filling meal.
  3. Baked chicken with sweet potato and green beans: Coat chicken breasts in a mix of herbs and spices, and bake them in the oven. Serve with roasted sweet potatoes and green beans for a well-rounded meal.
  4. Vegetarian chili: Make a big batch of vegetarian chili using beans, tomatoes, and plenty of vegetables such as bell peppers and zucchini. Serve with brown rice or a whole-grain bread for a filling and satisfying dinner.
  5. Quinoa and vegetable stir-fry: Cook quinoa and stir-fry with a mix of vegetables such as bell peppers, mushrooms, and snow peas. Add in some tofu or edamame for a protein boost.

Remember to also watch your portion sizes and listen to your body's hunger and fullness cues. Eating a balanced and healthy dinner can help you wake up feeling refreshed and energized for the day ahead.


Drinking enough fluids is important for overall health, but it's also important to choose healthy drink options. Here are some healthy drink options to consider:

  1. Water: Water is the best drink option for staying hydrated, and it has zero calories. Aim to drink at least 8-10 cups of water per day.
  2. Herbal tea: Herbal tea is a great way to hydrate and get some extra nutrients. Look for herbal teas that contain ingredients such as ginger, peppermint, or chamomile.
  3. Low-fat or non-fat milk: Milk is a good source of calcium and vitamin D, which are important for bone health. Choose low-fat or non-fat milk to keep calories and fat intake in check.
  4. Vegetable juice: Vegetable juices are a good source of vitamins and minerals, and they can be a healthy drink option if you choose ones that are low in sugar and sodium.
  5. Sparkling water: Sparkling water can be a refreshing drink option if you want something with a little more flavor than plain water. Look for options that are unsweetened and do not contain artificial sweeteners.
  6. Coconut water: Coconut water is a good source of potassium and can be a healthy alternative to sports drinks, which can be high in sugar and calories.

Remember to limit your intake of sugary drinks such as soda, fruit juice, and sweetened coffee or tea. These drinks can be high in calories and contribute to weight gain and other health problems.

Here are some ideas to inspire you:

Quick and easy meals:

Stir-fry with lots of different coloured vegetables. Add some strips of chicken, turkey, prawns or tofu or tempeh. Flavour with fresh ginger and garlic, and tamari, or just oil and lemon juice Sprinkle on sesame seeds or cashew nuts before serving with a small amount of brown rice.

Piece of grilled chicken or fish. Add herbs, spices and seasonings to taste and a big plate of steamed vegetables/fresh salad.

Grilled lean meat or fish on a small bed of couscous or quinoa, with steamed or roasted vegetables with dressing of fresh lemon juice, extra virgin olive oil and cracked black pepper.

Mixed vegetable omelette (eg courgettes, peppers, red onion, etc) with a large salad

Chicken, prawn, or tofu and vegetable skewers (use red onions, courgettes, mushrooms, etc). Serve with quinoa or buckwheat

Small baked potato or sweet potato with tuna, chicken or beans and a large salad - you can always scoop out some of the potato and stuff with more of the protein filling.

Puy lentil salad with chopped spring onions, chopped tomato, chopped basil. Serve with large green salad

Red peppers stuffed with brown rice and mixed vegetables (e.g. onion, leeks, courgettes, etc.) and herbs (e.g. thyme and oregano). Bake in the oven and add a slice of goat’s cheese just before serving. Serve with a large salad sprinkled with pine nuts

Grilled trout and cherry tomato skewers with steamed vegetables or large salad

Salmon fillet or chicken roasted in the oven with lots of mixed vegetables. Serve with a green salad and new potatoes

Cold meat (eg chicken, lamb or beef) left-over from the weekend’s roast served with a small baked potato or rice salad and a large mixed salad

White fish roasted in oven covered with dairy free pesto (available from health food shops) and sliced fresh tomatoes. Serve with vegetables and brown rice.


Meals which require more time (main dishes can prepared in advance and frozen):

Shepherd's pie with a sweet potato topping served with steamed vegetables

Vegetable and bean/lentil casserole with brown rice or a baked potato

Vegetarian or beef chilli with brown rice or quinoa

Chicken or beef and vegetable casserole with brown rice or a baked potato

Fish pie (made with dairy free milk) and steamed vegetables

Spaghetti Bolognese with brown or rice pasta. Serve with a green salad

Vegetable and lentil or chicken curry. If not using fresh spices, use a good quality curry paste (eg Sharwoods) for speed. Add a tin of tomatoes and some coconut milk or natural yoghurt. Serve with brown rice

Chicken, chickpea and vegetable tagine with quinoa

Chicken Curry

Wonderfully tasty and so quick and easy to make...


  • 1 large onion
  • 450g chicken breast
  • 3 garlic cloves
  • 400 ml water
  • 3 tbsp curry powder
  • 2 tsp turmeric
  • 1 tbsp tomato puree
  • low calories spray
  • add additional veg as you like.


Spray pan with a scoosh of low cal cooking spray or oil of choice (coconut?). Add chopped onion and cook for 2/3 mins until softened, then add diced chicken to the pan and cook for 5 mins until browned.

Add the garlic to the pan and cook for 1 minute, then add the remaining ingredients. The water should just cover the chicken - you may need more or less depending on the size of your pan.

Leave to simmer gently for 20 minutes.

For an additional 5 minutes, turn up the heat and boil the curry so the sauce reduces and thickens, stirring frequently (otherwise it will stick to the bottom of the pan).

Serve with additional veg, handful of wholemeal rice.

Serves: 3/4 

Nutrition (per serving): Calories: approx 181 kcal per serving


Honey Chilli Chicken

Using honey to add natural, unrefined, sweetness to your diet.


  • 600g chicken thigh fillets
  • 2 tbsp runny honey
  • pinch of dried chilli flakes
  • 2 x chicken stock cubes - crumbled
  • 3 tbsp dark soy sauce
  • 1.5 tsp garlic granules

To serve: 2 finely sliced radishes, 2 spring onions, red chilli (de seeded and finely sliced)


Preheat oven to 180 degrees (fan 160 / gas mark 4) and spray a baking dish with low cal cooking spray.

Place chicken thighs in the baking dish.

Mix the honey, chilli flakes, stock cubes, soy sauce and garlic granules in a bowl. Spread the mixture all over the chicken fillets and cook in the oven for 25 - 30 minutes (or until cooked through).

Serving suggestion: remove from oven and serve with radishes, spring onion and red chillis - maybe a handful of chopped salad too.

Serves: 4 

Nutrition (per serving): Calories: approx 308 kcal per serving

Stuffed Meatballs

A small amount of mozarella can go a long way. This could be a family mid-week meal...

Meatball Ingredients

  • 500g 5% or less fat - minced beef
  • 1/2 tsp garlic powder / granules
  • 1/2 tsp oregano
  • 1/2 tsp dried mixed herbs
  • 1 medium egg yolk
  • handful fresh parsley
  • 70g reduced fat mozarella - split in to 12 equal pieces
  • 1 tbsp tomato puree

For the sauce: 1 x 400g chopped tomatoes, 50g tomato puree, 1 tbsp dried oregano, 1 tbsp onoin granules, 1/2 tsp dried basil, 1/2 tsp dried parsley, I medium carrot (finely chopped), 1 celery stick (finely chopped), 1/2 tsp red wine vinegar.


Preheat the oven to 220 degrees C (fan 180, gas mark 4). Line a baking tray with parchment paper.

Mix all meatball ingredients (except the mozarella and keep back half of the parsley) - mix together until well combined, then divide the mixture into 12 equal pieces.

Enclose one piece of mozzarella into each meatball and roll into a ball. Please meatballs on to the tray and cook for 15 minutes.

For the sauce, put all the sauce ingredients into a pan and cook over a low to medium heat for about 20 minutes. Blitz the sauce until smooth and season with a sprinkle of salt and pepper. Add the baked meatballs to the sauce, stir and serve with a sprinkle with parsley.

Serves: 3/4 

Nutrition (per serving): Calories: approx 283 kcal per serving

Moroccan Spiced Salmon

A protein rich, filling meal.

  • 1 red pepper
  • 1 yellow pepper
  • 1 red onion
  • 4 x salmon fillets
  • 1 lemon

For the spice mix: 2 tsp ground ginger, 1 tsp ground cumin, 2 tsp ground coriander, 1 tsp cinnamon, 1 tsp ground white pepper, 1/2 tsp ground all spice, 1/2 tsp turmeric.


Preheat the oven to 200 degrees C (fan 180, gas mark 6).

Mix all the spice mix together and put to one side.

Chop the peppers and onion and place in a baking tray. Spray with low calorie spray and season with salt and pepper.

Coat each salmon fillet with the spice mix and place the fillets on top of the veg in the baking tray (you can keep any leftover spice mix in an airtight container).

Cut the lemon in half lengthways and cut one half into eight slices. Arrange two slices on each salmon fillet and squeeze the remaining lemon over the fish.

Place in the oven and cook for 20 minutes (or until the fish is cooked through).

Mix all meatball ingredients (except the mozarella and keep back half of the parsley) - mix together until well combined, then divide the mixture into 12 equal pieces.

Enclose one piece of mozzarella into each meatball and roll into a ball. Please meatballs on to the tray and cook for 15 minutes.

For the sauce, put all the sauce ingredients into a pan and cook over a low to medium heat for about 20 minutes. Blitz the sauce until smooth and season with a sprinkle of salt and pepper. Add the baked meatballs to the sauce, stir and serve with a sprinkle with parsley.

Serves: 3/4 

Nutrition (per serving): Calories: approx 283 kcal per serving

Baked Pesto Salmon with Tomatoes

Although this recipe calls for the salmon to be cooked in a baking dish in the oven, there are actually many different ways you could cook this pesto salmon.

In Foil: Cooking salmon in foil is as easy as the name implies. Simply place a salmon fillet on a piece of aluminium foil, top with pesto, and fold or wrap the sides of the aluminium foil up to create a parcel to enclose the salmon. The parcel can then be placed on a baking sheet or placed directly in the oven to cook for 20 minutes until the salmon is tender and flaky.

In a Pan: Cooking salmon in a pan is one of the simplest cooking methods. Simply add your salmon fillet to a skillet on medium-high heat, skin-side down, and cook for 4 minutes, then flip and cook for an additional 2-3 minutes until salmon is golden and crisp. Once cooked, top the fillet directly with pesto, or gently heat the pesto in the pan before pouring it over your cooked salmon fillet.

On the Grill: Add salmon to the grill, skin side up, cover and grill for 6-8 minutes or until the salmon lightens in colour and you can take the fillet off of the grill without sticking. Once the salmon is cooked, remove from the grill and top with pesto.


  • 4 salmon fillets (4oz)
  • 1 1/2 cups cherry tomatoes
  • 1 tablespoon olive oil
  • 1 pinch salt
  • 6 tablespoons pesto, store-bought or homemade

Homemade Pesto (Optional) or use store bought one!

  • 3 tablespoons pine nuts
  • 1/2 clove of garlic
  • 1 cup fresh basil
  • 23 tablespoons olive oil
  • 1 tablespoon parmesan cheese, grated
  • 1/2 lemon, juiced
  • 1 pinch salt



Preheat the oven to 400°F. / 200 °C

  1. If you are making homemade pesto, prepare it now. In a small food processor or using a pestle and mortar, add garlic, pine nuts and basil leaves and blitz until finely chopped. Slowly drizzle in olive oil, one tablespoon at a time, until you have a nice creamy texture (feel free to add less or more as needed), then stir in grated parmesan cheese, lemon juice and salt. Stir to combine and then adjust seasoning as needed. Set aside.
  2. In a medium oven-proof baking dish, add cherry tomatoes, drizzle with of olive oil, add a pinch of salt and toss until the tomatoes are well-coated in the oil.
  3. In the same baking dish, layer in salmon fillets and carefully cover each fillet with 1 1/2 tablespoons of pesto.
  4. Cover the baking dish with aluminium foil and then transfer to the oven to bake for 15-20 minutes or until the salmon is tender and flaky.
  5. The pesto salmon can be served immediately, stored in an airtight container in the fridge for up to 3 days or in the freezer for 3 months.

Serves: 4

Nutrition (per serving): Calories: approx 286 kcal per serving

Quinoa Edamame Egg Muffins

Make these high-protein, pre-portioned bakes in advance to grab and go on a busy morning. Edamame and quinoa are plant-based all-stars, with lots of fibre and nutrients, and they give the eggy rounds some crunch and color.

Quinoa Edamame Egg Muffins


  • 1/4 cup (45g) quinoa
  • 2 large egg
  • 6 large egg whites
  • 1 5.3-ounce (150g) container 0% Greek yogurt
  • 2 tablespoons shredded Parmesan cheese
  • 2 tablespoons fresh parsley
  • 1 cup (155g) edamame, thawed and shelled


Preheat the oven to 350ºF (177ºC). Line eight cups in a muffin pan with paper liners and set aside.

In a small pot, bring 1/2 cup water to a boil. Add the quinoa, cover tightly and reduce the heat to low. Cook for 14 minutes, then remove from heat and let stand for 5 minutes. The water should all be absorbed; let cool.

In a large bowl, combine the eggs, egg whites and whisk until mixed. Add the yogurt and parmesan and whisk until smooth. Stir in the parsley, edamame and cooked quinoa.

Divide the egg mixture between the prepared muffin cups, filling almost to the top.

Bake for 30 minutes, until puffed and firm to the touch. Cool in pan on a rack. Serve warm. To save for the week, let cool completely to room temperature before transferring to a storage container and covering tightly. Refrigerate for up to four days.

Serves: 4 | Serving Size: 2 muffins

Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g

Roasted Ratatouille Spaghetti

Active time: 15 minutes Total time: 45 minutes

Roasted aubergine, courgette and and cherry tomatoes “melt” when they’re roasted on a baking sheet, making an amazing chunky pasta sauce with minimal effort. Unpeeled garlic cloves roast in their skins alongside the vegetables, and once peeled they add a creamy texture and flavor to this vegan dish. Use a large baking sheet and don’t worry if it looks like a lot of veggies, they shrink as they roast.

Herbes de Provence is a salt-free herb blend of basil, chervil, thyme, tarragon, bay and lavender traditionally used in ratatouille and other Mediterranean dishes. Its bright, herbal flavor plays well with summer vegetables, grilled fish and chicken. Find it at a well-stocked grocery store or order it online.

Tip: If you want a bit more substantial serving of protein, try using chickpea or lentil pasta instead of whole-wheat spaghetti or mix in some cannellini beans before serving.


  • 1 medium red bell pepper, chopped
  • 1 small (250g) aubergine, cut into 1/2-inch (1.3cm) cubes
  • 1 medium (250g) courgette cut into 1/2-inch (1.3cm) cubes
  • 2 cups (350g) cherry tomatoes, halved
  • 6 medium garlic cloves, unpeeled
  • 2 tablespoons olive oil
  • 1 teaspoon herbes de Provence or Italian seasoning
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 8 ounces (227g) whole-wheat spaghetti
  • 1/2 cup fresh basil leaves, torn into bite-size pieces,optional garnish for serving


Preheat oven to 450°F (232°C). Line a baking tray with a baking sheet. Mound the vegetables on the baking sheet with the garlic. Drizzle with the oil and sprinkle with herbes de Provence, salt and pepper, and toss with your hands to coat the vegetables with oil. Bake, stirring with a spatula once or twice, until the vegetables are tender when pierced with a fork, 30 minutes.

While the vegetables are roasting, bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Drain, reserving 1/2 cup of the cooking water. Place the pasta in a large serving bowl.

When the vegetables are done, transfer the garlic to a cutting board. Peel the garlic and mash with a fork. Combine with the garlic, spaghetti, roasted vegetables, basil and enough reserved pasta water to coat the noodles with the veggie sauce. Serve immediately.

Serves: 4 | Serving Size: 1 3/4 cups spaghetti/284g

Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

Cauliflower-Crusted Spinach Feta Pie

Naturally gluten-free, cauliflower makes a great alternative to flour-and-butter crusts and adds even more veggie servings to the pie.


For the crust

  • 1 large head cauliflower, cut into 8 cups (1200g) florets
  • 1 tablespoon Parmesan cheese, shredded
  • 2 large egg whites

For the filling

  • 6 large egg whites
  • 2 large eggs
  • 10 ounces (284g) frozen spinach, thawed and drained
  • 3/4 cup (100g) feta cheese, crumbled
  • 1/4 cup (25g) green onion, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper


For the crust

Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g   

Dijon and Chickpea Egg Salad (serves 4)

Made from mostly pantry and fridge staples, this versatile salad is a great option for easy lunches. It has the satisfying richness of egg salad but is lightened up with smashed chickpeas. Dijon mustard and briny capers offer pops of savory flavor. If you don’t have capers, use chopped pickles. Enjoy on a bed of lettuce, as below, with crackers or as a sandwich.

Dijon Chickpea and Egg Salad


  • 1 (15-ounce/425g) can no-salt-added chickpeas, drained and rinsed
  • 4 large hard-boiled eggs, chopped
  • 6 tablespoons (86g) canola mayonnaise
  • 1/4 cup (16g) green onions, chopped
  • 2 tablespoons capers, drained
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 8 lettuce leaves


In a large bowl, coarsely mash chickpeas with a fork. Add eggs and stir to combine. Stir in mayonnaise, green onions, capers, Dijon, salt and pepper. Serve over lettuce leaves.

Serves: 4 | Serving Size: 2 lettuce leaves and about 3/4 cup salad

Nutrition (per serving): Calories: 248; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 186mg; Sodium: 537mg; Carbohydrate: 19g; Dietary Fiber: 5g; Sugar: 1g; Protein 12g

Nutrition Bonus: Potassium: 236mg; Iron: 13%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 8%

Curried Chicken Skewers With Raita

These easy skewers are a perfect appetizer for an Indian-inspired meal and pack a protein punch with a Greek yogurt-based raita for dipping. Using curry powder saves time, and you can pick a mild or hot blend to suit your taste.

Tip: Turn this into a full and balanced meal by serving alongside 1 cup of steamed vegetables and your favorite whole grain, like brown rice, quinoa or farro.

For the chicken skewers

  • 12 ounces (340g) chicken breast
  • 1 teaspoon curry powder
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon avocado oil
  • 16 cherry tomatoes
  • 8 6–8 inch (15–20cm) wooden skewers, soaked
  • 2 teaspoons avocado / coconut oil, for grill, if using

For the raita

  • 3/4 cup (190g) plain 0% Greek yogurt
  • 1 cup (133g) cucumber, chopped
  • 2 tablespoons fresh mint, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


Slice the chicken breast into 8 long strips, then place in a medium bowl. Add the curry powder, lemon juice and avocado oil and toss to coat.

Thread each chicken strip onto a skewer, wrapping around each tomato as you impale two tomatoes per skewer. Place on a plate and cover until time to grill or broil.

In a medium bowl, combine the yogurt, cucumber, mint, salt and pepper and stir to mix. Refrigerate until time to serve.

Prepare a grill to medium heat, or preheat the broiler. If using the grill, preheat, then brush the grate with the remaining 2 teaspoons oil. If broiling, line a sheet pan with foil and place the skewers on it, you won’t need the 2 teaspoons of oil.

Grill or broil for 2–3 minutes per side, until the chicken is browned and cooked through. Serve with raita for dipping.

Serves: 4 | Serving size: 2 skewers and 5 tablespoons raita

Nutrition (per serving): Calories: 175; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 204mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 6g; Protein: 24g


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