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High Protein Peri Peri Chicken and Spicy Rice
by Jalalsamfit
recipe easy African

High Protein Peri Peri Chicken and Spicy Rice

Juicy peri peri-marinated chicken thighs cooked in light butter, served over fluffy spiced rice with onion, bell pepper, tomato paste, and parsley, drizzled with a creamy peri peri sauce made with Nando's hot sauce. Only 532 calories per serving with 44g protein across 4 meal-prep portions.

15m Prep
25m Cook
40m Total
4 Servings
high-protein meal-prep peri-peri chicken african spicy low-calorie fat-loss

Ingredients

chicken
  • 800 g boneless skinless chicken thighs
  • 100 g Nando's peri peri marinade
  • 0.5 lemon lemon juice (juiced)
  • 20 g light butter
peri peri seasoning
  • 1.5 tsp salt
  • 1.5 tsp smoked paprika
  • 1.5 tsp chilli powder
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 1.5 tsp cumin
  • 1.5 tsp oregano
perinaise sauce
  • 100 g light mayo
  • 80 g Nando's hot sauce
  • 0.5 tsp garlic powder
  • 0.5 tsp smoked paprika
spicy rice
  • 1 tbsp garlic (chopped)
  • 1 medium onion (chopped)
  • 1 whole red bell pepper (chopped)
  • 50 g tomato paste
  • 560 g cooked basmati rice (cooked)
  • fresh parsley (chopped)

Steps

  1. 1
    Combine the peri peri seasoning mix. Add to chicken thighs with Nando's marinade and lemon juice. Mix until color changes.
    Tip: Marinate overnight for best flavors.
    ~5 min
  2. 2
    Make the perinaise sauce by mixing light mayo, Nando's hot sauce, garlic powder, and smoked paprika until smooth and creamy. Bottle and store in the fridge.
    ~3 min
  3. 3
    In a pan with light butter, cook the chicken for 10 minutes until golden brown and juicy. Set aside.
    ~10 min
  4. 4
    In the same pan, add chopped garlic, onion, and bell pepper. Cook until soft. Add salt, cumin, smoked paprika, chilli powder, and turmeric. Mix well.
    ~8 min
  5. 5
    Add tomato paste, cooked rice, and parsley. Mix gently until the rice turns a bright orange color.
    ~3 min
  6. 6
    Serve the spiced rice with the peri peri chicken and drizzle with perinaise sauce. Enjoy.
    Tip: Add the perinaise sauce only when ready to eat, not during meal prep storage.
    ~2 min

Nutrition (per serving)

532
Calories
44g
Protein
47g
Carbs
16g
Fat
5g
Fiber
Cultural Context
Peri peri sauce originates from Portuguese-influenced Mozambican and Angolan cuisine, popularized globally by the Nando's restaurant chain. This recipe recreates the iconic peri peri chicken experience at home with a healthy, high-protein twist.
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Jalalsamfit
There's NO REASON To Be Eating Plain Chicken & Rice! Try This High Protein Peri Peri Chicken #foodie
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