Bish, Bash, Bosh Almond Chicken – Super Simple Recipe 6

I think we all need a repertoire of quick and easy mid-week dishes that can be ready in double-quick time, but I also want some for the start of the weekend. The ones that can compete effortlessly with the speed-dial takeaway dishes that are so tempting when the week ends, your energy levels have dipped and need re-booting, and cooking seems (even for me a kitchen and cooking enthusiast) a bit of a chore. 

These can’t be the very essence of their remit be complicated and have too many ingredients; need simple if any accompaniments; and can be on the table in 15-20 minutes or less!

Well here’s one that ticks all the boxes – we call it Bish, Bash, Bosh Chicken because ‘bish, bash, bosh and it’s on the table’! It’s a simple chicken, onion and garlic mixture flavoured with a little curry powder and made creamy with yogurt for a sauce. If you don’t like curry flavourings (but it is very mild) then use seeded or Dijon mustard instead.

It does contain two of my most favourite high protein ingredients too – chicken and yogurt – the ones where you get the most protein from your buck!

My non-wls clan like it with rice and chapatis – I have it with cauli rice or just on it’s own. A simple tomato and onion salad would also be good.

The recipe makes 2 ‘normal portions’ (about 4 WLS ones) but you can halve, double or even triple quantities to serve your tribe.

 

BISH, BASH, BOSH ALMOND CHICKEN

Ingredients

METRIC/US

low-fat cooking spray or mist

1 onion, chopped

1 clove garlic, crushed

1 tsp curry powder

2 skinless and boneless chicken breasts, cut into strips (weighing about 100 g/4 oz each)

2 tbsp ground almonds

150 g/5 oz or small carton fat-free natural yogurt ( I used  0% fat Yeo Valley organic natural yogurt)

salt and freshly ground black pepper

chopped coriander/cilantro to garnish

 

Method

1.  Generously spritz a frying pan with low-fat cooking spray or mist. Heat, add the onion, garlic and curry powder and cook, over a medium heat for 5 minutes.
2.  Add the chicken and cook for 5-6 minutes until lightly browned and cooked through. 
3.  Turn the heat to low and stir in the ground almonds. 
4.  Remove the pan from the heat and stir in the yogurt with salt and pepper to taste.
5.  Serve sprinkled with chopped coriander/cilantro.

 

SERVES 2

WLS PORTION: ½

 

CALORIES PER PORTION: 302

PROTEIN: 36.9g

CARBOHYDRATE: 15.2g

FAT: 10.4g

 

Image courtesy of www.yeovalley.co.uk