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
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
- 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.
- Add the chicken and cook for 5-6 minutes until lightly browned and cooked through.
- Turn the heat to low and stir in the ground almonds.
- Remove the pan from the heat and stir in the yogurt with salt and pepper to taste.
- Serve sprinkled with chopped coriander/cilantro.
WLS PORTION: ½
CALORIES PER PORTION: 302
Image courtesy of www.yeovalley.co.uk