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Nutrition

Healthy Recipes #3 – Dinner

We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!

Last week we gave you two simple lunchtime ideas Country Vegetable Soup as well as Chargrilled asparagus, bocconcini and watercress salad and now this weeks focus is some simple ideas for dinner using chicken.

This weeks two healthy dinner options are:

  • Tandoori chicken skewers with yogurt mint sauce

  • Balsamic chicken with steamed vegetables

Healthy Dinner – Option 1

Tandoori chicken skewers with yogurt mint sauce

Ingredients

  • 500g chicken tenderloins
  • ¼ cup tandoori paste
  • ¼ light and creamy coconut flavoured evaporated milk
  • 200g low-fat natural yogurt
  • 2 tablespoons chopped mint leaves
  • 1 table spoon lemon juice
  • ½ teaspoon sumac
  • 2 cups steamed rice

Method

  1. Prepare chicken pieces onto skewers and place into dish
  2. Mix together tandoori paste and evaporated milk
  3. Pour over the chicken
  4. Coat all the chicken
  5. Cover with gladwrap and allow to marinate in fridge for 2 hours
  6. Meanwhile, Mix yogurt, mint, lemon juice and sumac in a bowl
  7. Place a non-stick frying pan over a medium heat
  8. Cook chicken skewers for 3 minutes on each side until brown and cooked through
  9. Serve on a bed of steamed rice with a sprinkle of sumac and yogurt sauce on top

Serves 4

Nutritional Info per serve

Calories – 396
Protein – 38g
Fat – Total 12g
Fat/Saturated –2.9g
Carbohydrate – 32.3g
Sugars: 5.4g
Fibre: 1.5g

Healthy Dinner – Option 2

Balsamic chicken with steamed vegetables

Ingredients

  • 4 x 100g skinless chicken breast fillets
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, crushed
  • 1 teaspoon brown sugar
  • Olive oil spray
  • Steamed vegetables – carrot, broccoli and green beans to serve

Method

  1. Place chicken into shallow dish
  2. Mix together the vinegar and brown sugar
  3. Pour over the chicken pieces
  4. Coat all over the chicken
  5. Cover with gladwrap and marinate in fridge for 30 minutes
  6. Spray a non-stick frying pan and place over a medium heat
  7. Cook chicken, basting every now and then for 5 minutes on each side or until cooked through
  8. Serve with steamed vegetables

Serves 4

Nutritional Info per serve

Calories – 174
Protein – 23.9g
Fat – Total 6.5g
Fat/Saturated – 1.8g
Carbohydrate – 3.0g
Sugars: 3.1g
Fibre: 2.2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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