High-Protein Chicken Chili Pan
High-Protein Chicken Chili Pan
A hearty, muscle-building meal with a spicy yogurt sauce.
⏱️ Prep: 20 mins
🔥 Cook: 45 mins
🍽️ Serves: 4
💪 626 kcal / serving
Ingredients
- 2 chicken legs (bone-in, ~350g)
- 1 split chicken breast (bone-in, ~500g)
- 1 tsp cumin
- 2 cloves garlic, minced
- 1 organic lemon (zested)
- 1 tbsp hot paprika
- 2 large red bell peppers
- 3 medium onions
- 2 tbsp olive oil
- 400 ml chicken stock
- 20 cherry tomatoes
- 350g plain yogurt (3.5% fat)
- 1 tbsp tomato paste
- 3 tbsp all-purpose flour
- Salt & black pepper to taste
Instructions
- Prep the Chicken: Wash and pat dry the chicken pieces. Cut legs through the joint and halve the breast crosswise.
- Make the Marinade: Crush cumin with salt. Mix with minced garlic, lemon zest, hot paprika, and a splash of water to form a paste.
- Marinate: Toss chicken in the paste, cover, and refrigerate for at least 2 hours.
- Prep Veggies: Quarter and deseed bell peppers, chop into bite-sized pieces. Finely chop onions.
- Sear: Heat oil in a large roasting pan. Fry chicken until browned on all sides, then remove and set aside.
- Sauté: In the same pan, sauté onions and bell peppers until onions are golden brown.
- Simmer in Oven: Preheat oven to 200°C (400°F). Return chicken to the pan, add stock, bring to a boil, then roast in the oven for 30 mins.
- Mix Yogurt Sauce: Whisk yogurt, tomato paste, flour, and 100ml water until smooth.
- Final Touch: After 30 mins, stir cherry tomatoes and yogurt sauce into the pan. Roast for another 15 minutes.
- Serve: Season with salt and pepper. Enjoy!
💡 Fitness Pro Tip: Thicken the sauce with yogurt and flour instead of heavy cream to keep it light. Serve with crusty white bread post-workout to replenish glycogen stores!