Perfect for: Dinner, Lunch or post-workout recovery
Time: 20 minutes (plus marinating time)
Servings: 2
Ingredients:
- 300g chicken breasts
- 125g (1/2 cup) low-fat Greek yogurt
- 1 large yellow onion, diced
- 3 large tomatoes, chopped
- 25g cashews
- 3 cloves garlic, grated
- Thumb-sized piece of ginger, grated
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp paprika
- ½ tsp turmeric
- ½ tsp origanum
- Salt and pepper, to taste
- Juice of half a lemon
- ¾ cup cooked rice
- Fresh parsley, chopped (for garnish)
- Optional: knob of butter
Instructions:
-
- Marinate the chicken:
In a bowl, combine Greek yogurt, lemon juice, half the dry spices (cumin, coriander, paprika, turmeric, origanum), grated garlic, and ginger. Coat the chicken breasts thoroughly and marinate for as long as possible. - Cook the chicken:
Air fry the marinated chicken at 200°C (390°F) for approximately 15 minutes or until fully cooked. - Prepare the sauce:
In a skillet, sauté diced onion and tomatoes until soft. Add the remaining spices and a splash of water. When the liquid reduces, stir in the cashews. - Blend:
Transfer the onion-tomato mixture and cashews to a blender and blend until smooth. - Combine:
Shred the cooked chicken and return it to the skillet with the blended sauce. Warm through. - Finish & serve:
Stir in fresh parsley and a knob of butter if desired. Serve hot with cooked rice.
- Marinate the chicken:
Optional:
Add 1 tsp chili flakes or 2 deseeded fresh chilies to the onions and tomatoes for extra heat.
Why This Works:
This chicken and rice dish balances lean protein, complex carbs, and healthy fats, making it both satisfying and nourishing. The Greek yogurt marinade keeps the chicken tender while adding extra protein and probiotics for gut health. The cashew-based sauce provides creaminess without heavy cream, while spices like turmeric, cumin, and coriander bring anti-inflammatory benefits and bold flavor. Paired with rice, it’s a complete meal that fuels recovery, supports muscle repair, and leaves you feeling full without being heavy.
