AIS Sports Nutrition

Tandoori chicken skewers

HINT: Add a salad for vitamins and serve with a potato or bread to increase the carbohydrate content

1½ cups long-grain or basmati rice
750 g chicken tenderloins
200 g low-fat natural yogurt
2 teaspoons minced garlic
1 tablespoon tandoori mix
2 tomatoes, finely chopped
1 Lebanese cucumber, finely chopped
1 small red onion, finely chopped
2 tablespoons lemon juice

Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Drain well. Meanwhile, cut each tenderloin into pieces, and thread on the skewers. Stir together the yogurt, garlic and tandoori mix until well combined then spoon or brush the mixture over the chicken. Preheat a grill or barbecue grill plate to moderately hot, and cook the skewers for 10 minutes, turning once halfway through. Combine the rice, tomato, cucumber, onion and lemon juice, and serve with the skewers.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2200 (525)
1466 (351)
Carbohydrate (g)
66
44
Protein (g)
52
34
Fat (g)
5
3
Iron, Zinc

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4-6

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