Sticky Mango Chicken Prep Bowls

• 總時間: 45 minutes

食材

The perfect meal prep: delicious for dinner, even better cold for lunch! High-protein, flavor-packed, and easy to take on the go.

Credit: @emthenutritionist

Ingredients (serves 2)

For the chicken:

2 chicken breasts (~120g each)

1 tbsp mango chutney

1 heaped tbsp yoghurt

Juice of 1/2 lemon

2 cloves garlic, minced

1 tsp mild curry powder

½ tsp chilli powder

For the yoghurt mint raita:

¼ cucumber, deseeded and diced

150g thick strained yoghurt (like Greek or Skyr)

1 tsp garlic granules (less garlicky than fresh)

Juice of 1/2 lemon

1 tbsp chopped fresh mint

1 tsp mango chutney

For the chickpea salad:

½ tin chickpeas, drained (~120g)

½ red onion, finely sliced

Handful cherry tomatoes, halved

2 tbsp pomegranate seeds

Large handful parsley, chopped

1 tsp olive oil

Salt and pepper

optional: rice to serve

步驟

Mix mango chutney, yoghurt, lemon juice, minced garlic, curry powder, and chilli powder in a bowl. Season generously with salt and pepper. Add the chicken breasts, coat well, and leave to marinate for at least 20 minutes or overnight.

Heat a non-stick pan over medium heat and cook the chicken for 6–7 minutes on each side until golden, sticky, and cooked through. Let it rest for 5 mins before slicing. Or stick into the air fryer at 200c for 12-15 mins turning half way through.

Combine yoghurt, cucumber, garlic granules, lemon juice, mint, and mango chutney in a bowl. Season to taste with salt and pepper.

Toss chickpeas with red onion, cherry tomatoes, pomegranate seeds, parsley, olive oil, and a pinch of salt and pepper.

Spoon the chickpea salad into bowls. Top with sliced sticky mango chicken and a generous dollop of raita. Serve with rice or pita if using.

Comment “STICKY CHICKEN” if you’re trying this for your next lunch!

Follow @mediterranean.diet.plan for more vibrant, healthy recipes!