Nutrition balance score
Great
Glycemic Index
47
Low
Glycemic Load
25
High
Nutrition per serving
Calories442.4 kcal (22%)
Total Fat11 g (16%)
Carbs54 g (21%)
Sugars4.9 g (5%)
Protein31.5 g (63%)
Sodium1703.9 mg (85%)
Fiber5.6 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
Chicken
300gchicken breast strips
olive oil
turmeric
paprika
Cumin
ground, or seeds
Cajun
mixed herbs
salt
black pepper
garlic powder
low fat greek yogurt
lemon juice
For Nandos Spicy Rice
140gbasmati rice
chicken stock cube
210mlwater
boiled
1onion red
1yellow pepper
garlic paste
tomato paste
chilli powder
Sides
Instructions
Marinating the Chicken
Step 1
Put chicken in a bowl and add all spices, yoghurt, nandos sauce, chilli sauce, lemon juice
Step 2
Marinate Mix the chicken and rest as long as you like minimum 10m
Prep Peppers
Step 3
Wash basmati rice in bowl with cold water and rub a few times washing water out a few times and then soak for 10m
Step 4
Wash and Cut peppers in half
Step 5
Spray peppers with calories spray and rub pepper and salt seasonings on the peppers
Step 6
Put in the airfryer for 6m on ‘airfry’ 200oC and flip over half way
Chicken
Step 7
Drizzle olive oil on pan and add chicken
Step 8
Prepare nandos sauce in a dish with a brush to put on while cooking chicken
Step 9
Pan fry with lid on low-medium heat for 10m occasionally rubbing side peri sauce in
Spicy Rice
Step 10
fry onions and peppers in a drizzle olive oil on a medium heat for 6m
Step 11
fry garlic, tomato pastes, cumin, tumeric, paprika, cajun, garlic powder, salt
Step 12
Drain rice from soaking and add to pan and fry for 2m on a medium heat
Step 13
add boiling water and stock cube
Step 14
put lid on and low-medium heat the rice for 10m
Step 15
when most water gone put foil on and simmer low heat for 5m
Stuffing the peppers 🫑
Step 16
Make sure peppers are soft but not too soft and put rice in them
Step 17
Put back in the air fryer for 6m and top with grated cheese and mixed herbs half way through
Notes
1 liked
0 disliked
There are no notes yet. Be the first to share your experience!
