Health and Wellbeing

What’s on my plate – Delicious Nandos Marinated Chicken

I love cooking, but honestly I just don’t always have the time to do it. Working full-time leaves me tired and drained and the last thing I want to do when I get home is stand in front of a hot stove to prepare a meal. So I’m always looking for quick and easy recipes that saves me both  time and money, because eating out has just become so expensive.

A good friend of mine shared a Nandos Stir Fry recipe with me a while back, but I wasn’t able to try it out, until now. I didn’t make the stir fry, but tweaked the recipe slightly and came up with this delicious and quick one 🙂 .

Here’s why you really should try this recipe:

Chicken –  is a lean, low fat protein. This means that it not only helps you feel fuller for longer, but it also helps your body burn extra calories. In short, eating lean protein will cause your body to burn more calories than it consumed by eating it. This is a plus for anyone looking to lose or maintain their weight. A 100gram skinless chicken breast only accounts for 146 calories and contains 24.8 grams of protein. The protein in chicken breast is said to help with muscle growth and development, which means you will see results of your weight training a lot quicker 🙂 .

I love chicken breast. In fact, it is the only part of the chicken that I do eat. And it’s not because its healthier, but even as a child, I only ate the “dry ” parts of the chicken. Noel on the other hand, loves himself a nice leg or thigh, which is the “moist” parts and also the fattier ones. You can use any part of the chicken you like for this recipe, but if you want what’s healthiest, breast is best J.

Garlic – Hmmm, I love anything and everything with garlic. I love it so much that Noel often says to me “The garlic smell is coming out of your skin already”. I know it’s not the most flattering of smells, but it adds huge flavour to any meal and it also has many health benefits.  According to Authority Nutrition website, Garlic is known to help combat sicknesses such as colds and flu, reduce blood pressure, improve cholesterol levels, detoxify the body from heavy metals and improve bone health. These are just a few of the wonderful things that including Garlic to your diet can do for you.

Chillies – Nandos Peri Peri sauce contains flakes of dried chillies. They not only bring on the heat, but are packed with antioxidants including Vitamin C and carotenoids which destroy free radicals in the body. They also help detoxify the body by removing waste, acts as a natural antibiotic by helping to bring blood to the site of the infection and stimulates the release of endorphins, which are the body’s natural painkillers. These are just a few of the benefits you’ll reap by adding a little “heat “to your food. I don’t like strong food, but I found that the Nandos Peri Peri sauce is bearable, although it did open up my nasal passages – another added benefit 🙂 .

Fat Free Plain Yoghurt – They are not only packed with calcium required for good bone and teeth health, but fat free yoghurt is also a lean protein which aids in weight management. Adding a yoghurt to your daily diet as a snack will help keep cravings at bay whilst burning extra calories.


What you will need:

4 x Medium Skinned Chicken Breasts

½ Cup of Nandos Peri-Peri Sauce

1 x 1oo ml Fat Free Plain Yoghurt

1 x Tablespoon Garlic


What to do:

  • In a deep mixing bowl, whisk together the Nandos sauce, yoghurt and garlic.
  • Cut 3 -4 slits into each chicken breast. This will ensure that the marinade is absorbed nicely by the meat.
  • Place the chicken in the bowl, ensuring that it is covered and let it settle in the fridge overnight.
  • Using Spray and Cook, lightly coat a big flat baking tray to ensure the chicken won’t stick to the tray. Place your chicken breasts in the tray, making sure there is enough space between each one.
  • Bake them at 190 degrees Celsius for 20 minutes.
  • Turn the breast, coating it with the left over marinade and bake for another 10 minutes.

Serve with roasted hot veg or a colourful salad. You won’t need any other sauces because the marinade will have coated your chicken nicely and adds delicious flavour 🙂 .

Quick and easy and oh so healthy.

“Let food be thy medicine and let medicine be thy food”- Hippocrates





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