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Chicken kebabs with tzatziki

Fakeaways: chicken kebabs with tzatziki

In this nutritious version of takeaway kebabs, we replace fattier cuts of meat with lean skinless chicken thighs, and use low-fat tzatziki instead of a creamy dressing.

Chicken kebabs with lettuce and tzatsiki on plate

425 calories per serving
Fakeaway chicken kebab: 55g (68% RDA) vitamin C per serving
Takeaway chicken kebab: 20g (25% RDA) vitamin C per serving

Serves 2

Ingredients

  • 3 tbsp olive oil
  • 1 lemon, juiced and zested
  • 1 tsp oregano
  • 2 cloves garlic, grated
  • 3 chicken thighs, cut into chunks
  • 2 large potatoes
  • Flaked sea salt
  • Paprika, to dust
  • 4 tbsp fat-free Greek yoghurt
  • ½ a cucumber, de-seeded and cut into rough chunks
  • 1 bunch mint, roughly chopped
  • ½ tbsp red wine vinegar
  • ½ teaspoon English mustard
  • 1 red onion, sliced
  • 1 tomato, cut into wedges
  • ½ an iceberg lettuce, sliced
  • 10 black olives, pitted and halved

Method

  1. For the chicken, whisk 1 tbsp olive oil with lemon zest, oregano, and half the garlic and season well. Coat chicken and leave to marinate in the fridge for 30 minutes.
  2. Preheat the oven to 200C/180C fan/gas 4. Cut potatoes into long chips and place into a pot of boiling, salted water for 3 minutes. Drain and pat dry with a tea towel.
  3. Spread the chips on a large non-stick baking tray and toss with 1 tbsp olive oil and a good pinch of salt and pepper. Lie them flat in a single layer, trying not to let them touch. Roast for 45-50 minutes, turning every 10 minutes. Sprinkle with flaked sea salt and paprika to serve.
  4. While the chips are cooking, thread chicken on to 2 metal skewers. Heat a large griddle pan over a medium-high heat and fry for 4 minutes on each side until slightly charred and cooked through.
  5. To make the tzatziki, mix together yoghurt, lemon juice, cucumber, the remaining half of the garlic, and mint (reserving a few chopped leaves), and season.
  6. In a small bowl mix together the red wine vinegar, 1 tbsp olive oil, and English mustard then season. Place the red onion, tomato, lettuce and olives on to a serving board and drizzle with dressing, then sprinkle over the remaining mint leaves.
  7. Serve the oven chips, chicken, tzatziki and salad and dig in!

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

Find out more at Rob Hobson's website, or read more about Healthspan's health experts.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.

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