Its summer and that means barbeques! I love the taste a barbeque gives food and I’ve always enjoying cooking on them. My love of salads also means that every barbeque has to be accompanied by lots of different salads, they’re not just all green leaves, don’t worry! So light the barbeque and make my ‘barely over 400 calories’ meal.
You can adapt the flavors here to any you would like; I’ve gone with a Turkish theme. There is something extra tasty about barbequed chicken so I don’t like to overpower it with spices, simple but perfect is the trick here.
- 2 chicken breasts.
- ½ tbsp. olive oil.
- Juice of ½ a lemon.
- Salt, pepper and sumac.
- Pre soak the skewers in water to help prevent them from burning when they are on the barbeque.
- Cut the chicken breast into 2cm cubes and place in a shallow dish.
- Sprinkle with salt, pepper and sumac to taste.
- Drizzle the chicken with the oil and lemon juice and give it a good mix.
- Leave to marinade and prep your salads.
- The chicken skewers will need 15-20 minutes on a hot barbeque.
Macros (per serving): 190kcal, 5g fat, 1g carbs, 0g fibre, 35g protein.
“Mrs R’s” Salad
There’s a bit of a back-story behind this one – we went to a small restaurant in the back of beyond that served this type of salad. I have no idea how this name came about but this is what its always been referred to in my house. It is a typical salad served all around Turkey.
- 1 beef tomato (about 130g).
- 1 Turkish ‘skinny’ pepper (about 30g) – if you can’t find these, use normal green peppers (about ¼ of a big pepper).
- 50g cucumber.
- Handful flat leaf parsley.
- Handful mint.
- ½ tbsp. olive oil.
- Chop the tomato, skinny pepper and cucumber into 1cm chunks, mix and put on a plate or bowl.
- Dice the parsley and mint and sprinkle on top.
- Drizzle the olive oil over the salad.
Macros (per serving): 52kcal, 4g fat, 3g carbs, 1g fiber, 1g protein.
Vegetable Bulgur Salad
Buying bulgur in turkey can be difficult, not because they don’t have it, but because they have about 10 different variations which are all pretty much the same. Normal bulgur wheat can be easily found in supermarkets in England with the other grains. Bulgur is a bit of a staple in Turkey, with bulgur salads ranging from simple ones like this to more extravagantly flavored versions that include dried fruit.
- 60g bulgur.
- 100g zucchini.
- 100g aubergine.
- 1 tsp. oil.
- Salt, pepper, oregano and sumac.
- Cook the bulgur as per packet instructions – usually 15-20 minutes simmering.
- While the bulgur is cooking cut the zucchini and aubergine into 1cm chunks and fry in the olive oil, season with salt, pepper, oregano and pepper.
- When the vegetables and the bulgur are completely cooked, mix in a bowl and serve.
Macros (per serving): 149kcal, 3g fat, 25g carbs, 13g fiber, 5g protein.
Simple Green Leaf Salad
Okay, there are some green leaves. But greens are good for you! I always serve a simple green salad with barbeques so I’ve given this one a little Turkish twist with pomegranate seeds. There is nothing like a Turkish pomegranate, they are twice the size and a fraction of the price of pomegranates in England making them a perfect addition to everything!
- 150g curly lettuce.
- 30g pomegranate seeds.
- Shred the lettuce so you have thick strips, place on a plate.
- Sprinkle the pomegranate seeds on top of the lettuce.
Macros (per serving): 21kcal, 0.5g fat, 3g carbs, 1g fiber, 1g protein.
Macros for the whole meal: 412kcal, 12.5g fat, 32g carbs, 15g fiber, 42g protein.
Now take a picture, post it on Instagram and tag @wavesfitness and #wavescreations