5:2 Diet 225 Calorie Kebabs!
Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
I am rather proud of this low-calorie recipe! I often hanker after tasty “fast food” types of food when I am on a diet, and although I have never really found a decent chicken kebab outside of Cyprus (or Turkey and Greece) I do love a good take-away kebab now and then.This is a recipe that is suitable for any meal, whether you are on a low-calorie diet or not, and is perfect for the barbecue, when that elusive season arrives. I pan-fried my chicken in a non-stick pan, but it could also be grilled or cooked over coals, as I mentioned before. The recipe is for TWO portions (or two people) and the calorie count is 215 calories per portion (430 calories for the whole recipe), but, on a non-fast day ( for the 5:2 diet) I have eaten all the whole meal with just one pitta bread, and it still came in at a low 350 calories, so that may suit those of you who only eat one or two meals a day whilst fasting. ( I always eat three meals a day)
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
I work the calories out for all of my meals and recipes on a programme I have that was purchased for me by a large brand whom I develop recipes for, but there areseveralcaloriecountingwebsites outthere, of which theoneI use when I am on my iPad (anddon’thave access to my caloriecountingsoftware) is My Fitness Pal.I like My Fitness Pal as there is a facility to save recipes to your account the site and I findsearchingfor food and ingredients easy. This recipe was checked via My Fitness Pal, and as always, there is always a discrepancy with calories from site to site, as well as programme to programme. However, my advice is not to worry about 5 or 6caloriesdifference here and there, as long as you try to stick to the 500 calorie mark (for women, and 600 calories for me) a day, you will be fine, given that you areprobablyeating a quarter of what you normally eat!
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
Here’s how my calories were calculated, as submitted on My Fitness Pal as well as taken from the back of the pitta bread packet:
Calories forCajun Chicken Kebab and Spiced Yoghurt Dip Recipe
Skinless chicken breasts (2 x small breasts about 75g each, total weight 150g) = 150 calories
Low-fat natural yoghurt, 100g – 50 calories
Fresh rocketleaves, 40g -= 8 calories
Fresh tomato, large = 32 calories
Small red onion = 30 calories
2 Mini white pitta bread = 160 calories
Total: 430 calories
(215 calories per portion)
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
A purist will also add 4 to 5 calories (per portion) for thegroundspicesand the lemon juice, and by all means add those calories in if you wish, I sometimes add them in when I am right on or just over my limit for the day.A general rule of thumb is that a teaspoon of spice is between 6 and 8 calories, and juice from a lemon is about 4 calories. If you have trouble finding mini pitta breads, cut a large one in half, or use what you haveavailableadjusting the calories of course. Anyway, I hope that my method of calorie counting has helped, inadditionto calories, some peopleliketo know what the othernutritionalvalues are, so here isthebreakdown for this recipe:
Nutritional Values per Portion:
Carbs = 31 (62)
Fat = 3 (6)
Protein = 21 (42)
Calories = 215 (430)
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
That’s all for today, I have a delectable easy fish pie recipe for tomorrow, as well as some tea time treats over the weekend! See you later,Karen
5:2 Diet 215 Calorie Kebabs! Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe
Cajun Chicken Kebab
Print recipe
| Serves | 2 |
| Prep time | 1 hour |
| Cook time | 15 minutes |
| Total time | 1 hour, 15 minutes |
| Meal type | Lunch, Main Dish, Side Dish, Snack, Starter |
| Misc | Child Friendly, Pre-preparable, Serve Hot |
| Occasion | Barbecue, Casual Party |
| Region | American |
| By author | Karen S Burns-Booth |
Delicious low-calorie Cajun style chicken kebabs served with a spices yoghurt dip, pitta bread and salad, and only 215 calories per portion! These are easy to make and make a tasty change of pace if you are following a low-calorie diet, or for those following the 5:2 diet for fast days. The chicken is pan-fried, but is also suitable to be cooked on a BBQ or under the grill.
Ingredients
- 2 x Chicken Breasts, Skinless, (150g in total weight, about 75g per breast, cut into chunks)
- 1 teaspoon Schwartz Cajun Spice
- Low Fat Natural Yoghurt, 100 g
- 2 x Weight Watchers Pitta Bread (or 2 x mini pitta breads)
- 1 medium tomato, thinly sliced
- Small Red Onion, peeled and thinly sliced
- Fresh - Rocket Leaves, 40 g
- 1/4 tsp Ground Cumin
- 1/4 tsp Ground Coriander
- 1 lemon, cut in half (one half cut into 2 wedges)
- salt and pepper to taste
Note
Delicious low-calorie Cajun style chicken kebabs served with a spices yoghurt dip, pitta bread and salad, and only 215 calories per portion! These are easy to make and make a tasty change of pace if you are following a low-calorie diet, or for those following the 5:2 diet for fast days. The chicken is pan-fried, but is also suitable to be cooked on a BBQ or under the grill.
Directions
| Step 1 | Spoon about a quarter of the low-fat yoghurt into a bowl and add the Cajun spice mix, and the juice of half a lemon. Mix well and then add the chicken pieces and allow to marinate for at least an hour or up to four hours. |
| Step 2 | Just before cooking, take the chicken pieces out of the marinade. Heat a griddle pan over medium heat (or a grill if grilling the chicken) and put the chicken pieces in the pan. Keep moving them around so they don't stick to the pan and keep cooking over a low heat until cooked. |
| Step 3 | Mix the rest of the low-fat yoghurt with the ground coriander and cumin, and spoon in to a small bowl. |
| Step 4 | Two or three minutes before the chicken is cooked, pop the pitta breads in a toaster or in a warm oven and heat them up. Arrange the rocket leaves, sliced tomatoes and sliced red onion on a plate. |
| Step 5 | Divide the chicken pieces between two plates and allow the diners to assemble the kebab themselves by adding the salad and yoghurt dip to the chicken in a split pitta bread. |
| Step 6 | PLEASE NOTE:This recipe serves TWO people; the total calorie count is 430 calories, but each portion is 215 calories with a mini pitta bread. If using other pitta breads, check the calorie count, as they can vary. |
My other 5:2 Diet Fast Day Recipes:
Lavender and Lovage 5:2 Diet Recipes
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