Strips of chicken breast fried with pepper and onion, over brown rice with salsa and a spoon of Greek yoghurt. Twenty minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in19 minutes
- Prep7 min
- Cook12 min
- Serves1
Ingredients
- 140 g chicken breast (cooked weight)
- 120 g peppers (bell)
- 60 g onions
- 150 g brown rice (cooked weight)
- 50 g salsa
- 40 g greek yoghurt, 0% fat
- 8 g olive oil
Method
- Slice the chicken, pepper and onion into strips. Toss the chicken with a teaspoon each of paprika and cumin and a pinch of salt.
- Heat the olive oil in a large pan over high heat and cook the chicken for six to seven minutes until it reaches 74 C and is browned.
- Add the pepper and onion and cook for four minutes more until softened.
- Serve over the rice with the salsa and the yoghurt.
What this plate gives you
The chicken breast gives about 43 g of the 54 g of protein, close to the 56 g a day the RDA gives a 70 kg adult, and the Greek yoghurt stands in for sour cream with 4 g of protein instead of 8 g of fat. At 578 calories it is a little under 30 percent of a 2,000-calorie day. The peppers and onion want a hot pan and little stirring, so they char rather than stew; cumin, paprika and lime are the fajita spice and cost nothing in the numbers.
Swaps
- Black beans added: about 7 g more protein and 8 g more fibre.
- Prawns for the chicken: about the same protein, quicker.
- Avocado on top: about 80 more calories.
Keeping it
The chicken and peppers keep three to four days in the fridge and reheat in a pan. Add the yoghurt and salsa cold.
