Tzatziki Chicken and Bell Pepper Bowl
Recipe by Megan Gaul , adapted to the portions designated in your Partake meal-plan.
You can't beat the stats on this snack recipe. Not only is it tangy and delicious, it also has a whopping 17 g of protein per serving, and totalling only about 165 calories. This will become the most filling and satisfying snack in your repertoire.
You can get creative with this recipe. If you don't like to buy pre-cooked pre-shredded rotisserie chicken, you can do a protein-prep of your own at the beginning of the week with whatever lean protein you enjoy most. Alternatively, you could use canned tuna or canned chicken. If you're not a fan of bell peppers, you can easily swap in your favorite raw crunchy vegetable. I think asparagus spears, broccoli florets, or cucumber rounds would do excellently.
The tzatziki recipe is to-die-for. It makes plenty extra (each snack plate gets 1/3 of a cup of the tzatiki). However, if you don't have time to make the tzatziki, store-bought works very well without changing the nutritional stats of this snack much. And that could bring your prep time down, making this an incredibly fast snack option for your busy week.
Prep Time: 30 minutes
Cook time: 0 minutes
Yield: 1 serving
Tzatziki Ingredients:
- 1 European cucumber or 3 Persian cucumbers (around 1 lb)
- Kosher salt
- 2 cups plain non-fat greek yogurt
- 3 garlic cloves, cut in half, green shoots removed
- 2 tbsp chopped fresh dill or mint
- Freshly ground black pepper
- 2 tbsp olive oil (around 24 g)
And to assemble each snack, you'll need:
- 1/3 cup of your tzatiki dip
- 1 oz of pre-cooked pre-shredded rotisserie chicken (such as Good & Gather Shredded Rotisserie Seasoned Chicken ), or around 50 calories of any other lean protein you enjoy (some examples: 2oz of deli turkey or deli-ham, 1/2 a can of tuna or chicken breast)
- 1 cup of sliced bell peppers (or other crunchy raw vegetable you enjoy)
Instructions:
For the batch of tzatziki:
--
1. Finely grate the cucumber, toss it generously with salt, and leave it in a colander int he sink to wilt for 15 to 30 minutes. Rinse the cucumber, and drain it on paper towels. Then, squeeze as much moisture out of the cucumber as you can (using a dishtowel or strong paper towels).
2. Finely grate the garlic. (If you have a mortar and pestle, even better! Instead of grating the garlic, mash the garlic to a paste with 1/4 tsp of salt).
3. Beat together the yogurt, garlic, herbs, salt and pepper to taste, and olive oil. Stir in the cucumbers. Adjust seasonings as needed.
4. If you would like to pack your snacks ahead of time, put 1/3 of a cup of your tzatiki sauce into individual lidded containers, and store in the refrigerator until needed.
When it's time for your snack:
--
1. Swoop your 1/3 cup of tzatiki at the bottom of your bowl or container. Add your rotisserie chicken in one corner, and your bell peppers to another. Enjoy with a fork, or use your fingers to dip.
Tzatziki Chicken and Bell Pepper Bowl • March 2, 2023
You can't beat the stats on this snack recipe. Not only is it tangy and delicious, it also has a whopping 17 g of protein per serving, and totalling only about 165 calories. This will become the most filling and satisfying snack in your repertoire. You can get creative with this recipe. If you don't like to buy pre-cooked pre-shredded rotisserie chicken, you can do a protein-prep of your own at the beginning of the week with whatever lean protein you enjoy most. Alternatively, you could use canned tuna or canned chicken. If you're not a fan of bell peppers, you can easily swap in your favorite raw crunchy vegetable. I think asparagus spears, broccoli florets, or cucumber rounds would do excellently.
The tzatziki recipe is to-die-for. It makes plenty extra (each snack plate gets 1/3 of a cup of the tzatiki). However, if you don't have time to make the tzatziki, store-bought works very well without changing the nutritional stats of this snack much. And that could bring your prep time down, making this an incredibly fast snack option for your busy week.
Prep Time: 30 minutes
Cook time: 0 minutes
Yield: 1 serving
Nutrition facts:
165 calories
17 g protein
165 calories
17 g protein
Tzatziki Ingredients:
- 1 European cucumber or 3 Persian cucumbers (around 1 lb)
- Kosher salt
- 2 cups plain non-fat greek yogurt
- 3 garlic cloves, cut in half, green shoots removed
- 2 tbsp chopped fresh dill or mint
- Freshly ground black pepper
- 2 tbsp olive oil (around 24 g)
And to assemble each snack, you'll need:
- 1/3 cup of your tzatiki dip
- 1 oz of pre-cooked pre-shredded rotisserie chicken (such as Good & Gather Shredded Rotisserie Seasoned Chicken ), or around 50 calories of any other lean protein you enjoy (some examples: 2oz of deli turkey or deli-ham, 1/2 a can of tuna or chicken breast)
- 1 cup of sliced bell peppers (or other crunchy raw vegetable you enjoy)
Instructions:
For the batch of tzatziki:
--
1. Finely grate the cucumber, toss it generously with salt, and leave it in a colander int he sink to wilt for 15 to 30 minutes. Rinse the cucumber, and drain it on paper towels. Then, squeeze as much moisture out of the cucumber as you can (using a dishtowel or strong paper towels).
2. Finely grate the garlic. (If you have a mortar and pestle, even better! Instead of grating the garlic, mash the garlic to a paste with 1/4 tsp of salt).
3. Beat together the yogurt, garlic, herbs, salt and pepper to taste, and olive oil. Stir in the cucumbers. Adjust seasonings as needed.
4. If you would like to pack your snacks ahead of time, put 1/3 of a cup of your tzatiki sauce into individual lidded containers, and store in the refrigerator until needed.
When it's time for your snack:
--
1. Swoop your 1/3 cup of tzatiki at the bottom of your bowl or container. Add your rotisserie chicken in one corner, and your bell peppers to another. Enjoy with a fork, or use your fingers to dip.
Tzatziki Chicken and Bell Pepper Bowl • March 2, 2023
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