← NUTRITIONLunch
Grilled Chicken, Roti and Greens
Tawa-grilled chicken with one roti and a plate of sautéed vegetables. The simplest way to put 44 g of protein on a plate.
- CALORIES
- 405 kcal
- PROTEIN
- 44 g
- CARBS
- 33 g
- FAT
- 13 g
- →150 g raw chicken breast, sliced thin (about 120 g cooked)
- →1 tbsp curd, 1/2 tsp ginger-garlic paste, 1/4 tsp red chilli, 1/4 tsp turmeric, lemon
- →150 g mixed vegetables — beans, capsicum, cabbage, carrot
- →1 tsp oil
- →1 roti (30 g atta)
- →Cucumber, onion and tomato salad
- →Salt
- 01Marinate the chicken in the curd, ginger-garlic, spices, lemon and salt for at least 20 minutes.
- 02Heat a tawa or grill pan hot, add half the oil, and cook the chicken 4–5 minutes a side until charred at the edges and cooked through.
- 03In the same pan, sauté the vegetables in the rest of the oil on high heat for 4 minutes — they should stay crunchy.
- 04Serve with the roti and the salad.
150 g raw is roughly 120 g cooked; chicken loses about a fifth of its weight. Cook two portions of chicken at once and the next day's lunch is done.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.