Macros per serving
Calories: ~755 kcal
Protein: ~75g
Carbohydrates: ~42g
Fat: ~23g
Fibre: ~5g
A bold, flavour-packed meal featuring juicy garlic peri-peri chicken, sautéed red peppers and onions, and melted cheddar cheese, all wrapped in soft tortillas and drizzled with BBQ sauce. A balance of high protein and rich flavours for a satisfying and muscle-fueling meal.
Total Time: ~30 mins (10 mins prep time, 20 mins cook time)
Total cost (2 servings) ≈ £5.00
Cost per serving ≈ £2.50
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Garlic Peri Chicken:
• 400g chicken breast, sliced into strips
• 1 tbsp Nando’s Peri-Peri Rub
• 1 tbsp BBQ sauce
• 1 tbsp tomato purée
• 1 ½ tbsp extra virgin olive oil (1 tbsp for seasoning chicken, ½ tbsp for cooking)
• ½ red pepper, sliced
• ½ onion, sliced
For the Garlic Butter:
• 1 ½ tbsp unsalted butter
• 2 cloves garlic, finely minced
• 1 tbsp fresh parsley, finely chopped
For the Tacos:
• 4 small tortilla wraps
• 50g cheddar cheese, grated
• ¾ cup lettuce, shredded (optional)
Instructions
1. Prep Your Ingredients:
• Chicken: Slice into thin strips for even cooking.
• Veggies: Slice the red pepper and onion into thin strips.
• Garlic Butter: Finely mince garlic and chop fresh parsley.
2. Season the Chicken:
• In a bowl, coat chicken strips with 1 tbsp extra virgin olive oil, then sprinkle with Peri-Peri rub, tomato purée, and BBQ sauce.
3. Cook the Chicken & Veggies:
• Heat 1 tbsp extra virgin olive oil in a frying pan over medium-high heat.
• Add chicken and cook for 6-8 minutes, flipping halfway, until golden and cooked through.
• Remove from heat and set aside.
• In the same pan, add sliced onion and red pepper. Sauté for 3-4 minutes until slightly softened but still vibrant.
4. Make the Garlic Butter (While the Chicken Cooks):
• In a small pan, melt butter over low heat.
• Add minced garlic and cook for 1-2 minutes, stirring until fragrant.
• Stir in chopped parsley and remove from heat.
5. Heat the Tortillas & Assemble the Tacos:
• Warm tortillas in a dry pan for 20-30 seconds per side.
• Layer garlic butter, cooked chicken, sautéed peppers and onions, and grated cheddar onto each tortilla.
• Finish with shredded lettuce for crunch.
Health Benefits of the Dish
High in Protein
Lean chicken breast provides a rich source of high-quality protein, supporting muscle growth, repair, and recovery. A high-protein meal keeps you full longer and aids in overall strength development.
Healthy Fats
Extra virgin olive oil and cheddar cheese provide heart-healthy fats, which help improve brain function, inflammation control, and long-term energy balance. These fats also support nutrient absorption.
Antioxidant Boost
Garlic, red pepper, and parsley are packed with antioxidants and vitamins, helping to support immune function and fight inflammation. Garlic also has antibacterial properties that promote gut and heart health.
Tips & Variations
More Protein – Increase the chicken portion, add a side of black beans, or mix in some scrambled egg for extra protein.
Extra Spice – Add fresh chilli, a drizzle of extra hot Peri-Peri sauce, or a pinch of cayenne for a fiery kick.
Lower-Carb Option – Swap tortillas for lettuce wraps or serve the chicken over a crunchy slaw.
Smokier Flavour – Chargrill the chicken or add a sprinkle of smoked paprika for extra depth.
Cheesy Twist – Melt some pepper jack or smoked cheese into the filling for added richness.
Zesty Kick – Squeeze fresh lime over the tacos before serving for a refreshing citrus boost.
Creamier Finish – Add mashed avocado or a dollop of Greek yoghurt for a smoother, protein-packed bite.
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