Eating healthy and getting enough protein in winter doesn’t have to be hard. We have a quick, easy to follow recipe below and heaps more on our site here
that are high in protein and nutrients and super tasty.
We know when it’s cold and dark outside and you’re craving something quick and tasty calling for a pizza is easy… but put your phone down and pick up a spatula and try making your own super tasty, high-protein chicken skewer wraps with tzatziki. They are also great for meal prepping. if you’re new to meal prepping follow these easy meal prep tips
to get you started.
Also, if you are finding it difficult to get the protein you need try these great products to supplement your protein intake Optimum Nutrition Gold Standard 100% Whey
, Optimum Nutrition Pro Grainer Pro Series
, Dymatize - ISO 100
and International Protein - Protein Synergy
. They are all high-quality sources of protein and include other essential nutrients to get you going.
Prep: 10 mins
Cook: 15 mins
- 4 skinless chicken breasts
- 1 lemon
- 2 tsp oregano
- 1 crushed garlic clove
- 1 small yellow capsicum
- 1 small red capsicum
- Wholemeal tortilla wraps, to serve
- Spinach leaves, to serve
- Few sprigs flat-leaf parsley, to serve
For the Tzatziki
- ½ cucumber
- ¼ garlic clove
- 4 tbsp Greek yogurt
- 1 tbsp extra virgin olive oil
You can use tofu instead of chicken if you are vegetarian and add any salad veggies you have on hand like cucumber or tomato to boost your veggie intake. You can also swap capsicum for any veggies like zucchini, squash or mushrooms.
You will need
Eight bamboo skewers
Soak eight bamboo skewers in water. Using sharp kitchen scissors, or a knife chop the chicken into small pieces. Pop into a plastic container with a lid. Peel strips of lemon zest from the lemon using a vegetable peeler, then juice the lemon and add both to the chicken along with the oregano and garlic. Season generously, mix and put in the fridge for 15 mins with the lid on. Deseed and chop the capsicum into similar-sized pieces to the chicken.
Heat a griddle pan to high while you get the chicken out. Discard the lemon zest and thread the chicken onto the skewers, alternating every few bits of chicken with a piece of red and yellow capsicum. Cook in the pan for 10 mins, turning halfway.
While the skewers are cooking, make the tzatziki. Get a grater and a bowl. Cut the cucumber into long lengths, discarding the watery seedy core. Grate into the bowl, then grate the ¼ garlic clove. Season generously and stir in the Greek yogurt. Drizzle with a little extra virgin olive oil.
Serve the skewers hot off the griddle with the dip, or take the chicken and capsicum off the skewers, leave to cool and pack into wholemeal wraps spread with a little tzatziki and rolled up with baby spinach and a few leaves of parsley.
: per serving
- Kcal 137
- Fat 5g
- Saturates 2g
- Protein 20g
- Carbs 3g
- Sugars 3g
- Fibre 1g
- Salt 0.1g