High-protein chicken and pepper skewers

High-protein chicken and pepper skewers with chicken breast, red pepper, red onion, garlic, lemon, olive oil and oregano – full of flavour, juicy and easy for every day.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 12 min
• Total time: 32 min
• Calories: 380 kcal per serving
• Protein: 55 g
• Fat: 12 g
• Carbs: 12 g

Ingredients

• 400 g chicken breast fillet
• 1 red onion
• 2 garlic cloves
• Juice of ½ lemon
• 3 tbsp olive oil
• 1 tbsp ghee
• 1 red pepper
• Black pepper
• Salt
• 1 tsp paprika
• 1 tbsp dried oregano

Method

You’ll need: frying pan · chopping board · knife · spatula

1. Pat the chicken breast dry and cut it into even pieces. That way the meat cooks evenly later and stays juicy.
2. Stir together a marinade from the olive oil, lemon juice, garlic, oregano, paprika, salt and black pepper. Turn the chicken in it thoroughly and leave to marinate briefly.
3. Cut the red pepper and red onion into large pieces. Then thread the chicken, pepper and onion alternately onto skewers.
4. Preheat a heavy frying pan well and melt the ghee in it. Fry the skewers all over, turning them regularly so the meat and veg brown evenly.
5. Reduce the heat a little if needed so the garlic and paprika don't get too dark. Fry until the chicken is cooked through and lightly browned on the outside.
6. Leave the skewers to rest briefly and serve warm. A cucumber salad or herb quark goes really well with them.

Good to know

These skewers are simple, full of flavour and really easy for everyday life. Little fuss, lots of flavour – exactly the kind of food you'll want to make again.

Swaps

Chicken breast fillet → skinless chicken thighs (juicier, a little more iron and zinc) Ghee → extra virgin olive oil (more monounsaturated fats) Red onion → shallots (milder) Paprika → smoked paprika or turmeric (more flavour; turmeric also provides curcuminoids)

Allergens

The recipe is free from the most common allergens such as gluten, egg, soya and nuts; it contains milk (ghee). Season mildly for small children, and in pregnancy always cook the chicken right through.

Frequently asked questions

What vitamins are in red peppers?

Red peppers mainly provide plenty of vitamin C, plus beta-carotene, a precursor of vitamin A. They also contain smaller amounts of vitamin B6 and folate.

What does the olive oil bring to this recipe nutritionally?

Olive oil mostly contains monounsaturated fats, especially oleic acid. It also contains other natural compounds such as polyphenols, whose levels vary a lot from oil to oil.

Does garlic agree with everyone?

Not always. Garlic contains FODMAPs, which can cause wind or a feeling of pressure in the stomach in sensitive people, for example with IBS.

What minerals does chicken breast provide?

Chicken breast provides selenium, phosphorus and smaller amounts of potassium and zinc, among other things. It also contains B vitamins such as niacin and vitamin B6.

Are onions and lemon an issue with a sensitive stomach?

Yes, they can be. Onions don't agree with some people, and lemon juice can be unpleasant with a sensitive stomach or heartburn.