Essentials.Fitness
Colourful chicken skewers with red pepper, red onion and cherry tomatoes on a tray with yogurt sauce and lemon wedges

Sheet-pan chicken skewers with peppers and cherry tomatoes

Colourful chicken skewers with red pepper, red onion and cherry tomatoes, plus a quick yogurt sauce. All on one tray, 50 g protein and just 16 g carbs per serving.

Low-CarbHigh-Protein
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Prep
15 min
Cook
22 min
Total
37 min
kcal / serving
400

Ingredients

Servings1
  • 200 gchicken breast(cut into roughly 3 cm cubes)
  • 100 gred bell pepper(2 peppers, cut into bite-sized pieces)
  • 50 gred onion(1 onion, cut into wedges)
  • 75 gcherry tomatoes
  • 50 gGreek yoghurt
  • 7 ½ golive oil
  • 1 clovesgarlic
  • ½lemon(juice for the marinade, wedges to serve)
  • ½ tspsweet paprika
  • ½ tspsmoked paprika
  • ½ tsporegano

Instructions

  1. 1

    Stir half of the 50 g Greek yoghurt with 7 ½ g olive oil, 1 cloves garlic (finely grated), the juice of half the ½ lemon, ½ tsp sweet paprika, ½ tsp smoked paprika, ½ tsp oregano plus salt and pepper into a marinade. Set the other half of the yogurt aside for the sauce.

  2. 2

    Add the 200 g chicken breast to the marinade, toss well and let it sit for at least 15 minutes. If you have time, marinate covered in the fridge for up to 12 hours for even more flavour.

  3. 3

    Preheat the oven to 220 degrees. Soak wooden skewers briefly in water so they do not scorch in the oven.

  4. 4

    Thread the 200 g chicken breast, 100 g red bell pepper, 50 g red onion and 75 g cherry tomatoes onto the skewers in turn and lay them on a lined baking tray.

  5. 5

    Bake for about 18 to 20 minutes, turning once halfway through. The skewers are done when the chicken is cooked through and the edges are lightly browned. For more colour, switch on the grill for the last 2 minutes.

  6. 6

    Stir the remaining 50 g Greek yoghurt smooth with a squeeze of ½ lemon and a pinch of salt. Serve the skewers with the yogurt sauce and lemon wedges.

Nutrition per 100 g

per 100 gper serving
Energy100 kcal400 kcal
Protein13 g50 g
Carbs4 g16 g
Fat4 g14 g
Fiber1 g4 g

Frequently asked

Can I make the skewers without an oven, on the grill or in a pan?

Yes. On the grill they need about 12 to 15 minutes over medium heat, turning several times. A griddle pan works just as well, just cook the skewers in batches so everything picks up colour.

How do I keep the chicken breast juicy?

The yogurt in the marinade is the trick: its lactic acid tenderises the meat and keeps it moist while baking. Do not cut the cubes too small and do not overcook them, take them off the tray as soon as the centre is just done.

How can I turn this into a bigger meal?

If you want more to fill you up, serve the skewers with quinoa, rice or flatbread. To keep it low carb, pair them with a big green salad or roasted vegetables on the side.

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