Of which 3 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (bell pepper)
Allergens milk, mustard
Chicken skewers with curry sauce
Air fryer skewers, coated in a creamy yogurt sauce.
Ingredients
- 2 chicken breasts (600 g / 1¼ lb)
- 1 yellow bell pepper (120 g / 4 oz)
- 1 green bell pepper (120 g / 4 oz)
- 2 dessert spoons (10 ml each) Dijon mustard (10 g) — seasoning
- ½ lemon, juice only (15 g / ½ oz) — seasoning
- salt, pepper and garlic powder, to taste — seasoning
- 60 g (2 oz) reduced-fat Philadelphia-style cream cheese — sauce
- 120 g (4 oz) low-fat or plant-based yogurt — sauce
- ½ lemon, juice only (15 g / ½ oz) — sauce
- 1 dessert spoon (10 ml) Dijon mustard (5 g) — sauce
- curry, to taste — sauce
- salt, pepper and garlic powder, to taste — sauce
Method
- Cut the chicken and bell peppers into pieces. Thread them alternately onto thick skewers.
- Mix the mustard, lemon juice, salt, pepper and garlic powder. Brush the skewers with this mixture.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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