Servings: 4 people · Prepping time: 15 min plus 30 min marinating · Cooking time: 12 min
A braai that nobody will clock as “diabetes food”. Lean chicken for protein, beans and corn for fibre, and enough flavour that the salad disappears first.
Ingredients
Sosaties
- 600 g skinless chicken breast, cut into 3 cm cubes
- 1 red and 1 yellow pepper, cut into chunks
- 1 red onion, cut into wedges
- 2 tbsp olive oil
- Juice of 1 lemon
- 2 garlic cloves, crushed
- 2 tsp peri-peri spice, or 1 fresh chilli, finely chopped
- 1 tsp smoked paprika
- Skewers (soak wooden ones in water for 20 minutes)
Bean and charred corn salad
- 1 x 400 g tin butter beans, drained and rinsed
- 2 mielies
- 250 g cherry tomatoes, halved
- 1 handful fresh coriander, chopped
- Juice of 1 lime
- 1 tbsp olive oil
- Salt and pepper to taste
Method
- Mix the olive oil, lemon juice, garlic, peri-peri and paprika. Toss the chicken in it and marinate for at least 30 minutes, or overnight in the fridge.
- Thread the chicken onto skewers, alternating with pepper and onion.
- Braai over medium coals for 10 to 12 minutes, turning often, until the chicken is cooked through with no pink in the middle.
- Char the mielies on the grid alongside the sosaties, turning until blackened in spots. Cool slightly and cut the kernels off the cob.
- Toss the corn with the butter beans, tomatoes, coriander, lime juice and olive oil. Season and serve with the sosaties and a green salad.
Nutrition per serving (approximate)
- Energy: about 425 kcal
- Protein: about 41 g
- Carbohydrate: about 24 g (excluding fibre)
- Fibre: about 7 g
- Fat: about 15 g
Dietitian’s note: the beans and corn are the carbohydrate quarter of the plate, so there’s no need for a roll or pap on the side. Add a big green salad to fill the veg half. Values are approximate, calculated from standard food composition data, and vary by brand.