Page 81 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Make the marinade: In a bowl, mix 100 g non-fat yogurt, 60 g lemon juice, 8 g
grated garlic (≈ 3 cloves), 10 g olive oil, 2 g ground cumin, salt, and black pepper.
● Prepare chicken: Cut chicken breast into 3–4 cm cubes. Coat evenly with the
marinade. Cover and refrigerate for 30–120 minutes.
● Preheat oven: Preheat to 220°C / 428°F (fan oven 200°C / 392°F).
● Skewer and bake: Thread chicken onto skewers. You can optionally thread chunks
of vegetables, bell pepper, or onion between the meat pieces on the skewer. Place on
a lined baking tray (or on a rack over a tray). Bake for 12–15 minutes, turning once,
until fully cooked (safe internal temperature ≥ 74°C / 165°F).
● Make the dip: Stir 100 g non-fat yogurt with 4 g grated garlic (≈ 1 clove) and a pinch
of salt and pepper. Serve alongside the chicken.
● Optional serving: Warm a protein wrap briefly (10–20 seconds) and serve the
chicken and yogurt dip inside the wrap if desired.

Nutritional Analysis
Performed with MyFoodData Recipe Nutrition Calculator, data source: USDA FoodData Central
Total
weight Protein Fat Carbo- Sugars Iron Calcium
Ingredient used in Kcal (g) (g) hydrate (g) (mg) (mg) Fiber (g)
recipe (g)
(g)
Chicken breast, 600 720.00 135.00 15.60 0.00 0.00 2.22 30.00 0.00
raw
Greek yogurt,
non-fat, plain 200 118.00 20.40 0.78 7.20 6.40 0.14 220.00 0.00
Lemon juice, raw 60 13.28 0.21 0.15 4.13 1.50 0.05 3.59 0.18
Garlic, raw 12 16.00 0.76 0.08 3.96 0.12 0.20 21.60 0.24
Olive oil 10 85.00 0.00 9.64 0.00 0.00 0.06 0.10 0.00
Cumin, ground 2 7.33 0.37 0.43 0.90 0.03 1.33 18.67 0.20
Whole grain
protein-style 228 400.00 32.0 14.00 52.00 0.00 5.60 520.00 32
wrap
TOTAL (whole
recipe, no wrap) 884 959.61 156.74 26.68 16.19 8.05 4.00 293.96 0.62
TOTAL 1359.61 188.74 40.68 68.19 8.05 9.60 813.96 32.62
(with wraps)

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