Yoghurt Marinated Chicken

Marinating meat in yoghurt leaves it moist and tender. I tried it for the first time yesterday and the results were delicious. These chicken kebabs are full of flavour and easy to prepare in advance. I cook them on the BBQ, but you could just as easily cook them in a pan or bake them in the oven.

Serves 4


700g chicken, cubed

1/2 a green capsicum, cubed

1/2 head of cauliflower, rinsed and cut into bite-sized florets

1 tsp smoked paprika

1 tsp rice bran oil

1/2 tsp salt

10 bamboo skewers

rice bran oil (for cooking)

For the marinade


170g tub of plain Chobani yoghurt*

3 Tbsp fresh lemon juice

2 Tbsp rice bran oil

1/4 – 1/2 tsp small red chilli (depending on preference), minced

1 tsp Sukrin Gold or other low carb sweetener

3 cloves garlic, minced

1/2 tsp freshly ground cumin**

3/4 tsp ground ginger

1/2 tsp salt

1 Tbsp water




Combine the marinade ingredients

Place the cubed chicken in a large ziploc bag or container and pour the marinade over the meat.

Coat the chicken well and seal, either by squeezing the air out of the ziploc bag and closing it, or by pressing cling wrap onto the meat if you’re using a container.

Leave the meat to marinate for at least 8 hours. Overnight is better.

When you’re ready to assemble your kebabs, make sure to first soak the skewers in water for at least 30 minutes to prevent them from burning

Toss the cauliflower with the paprika, oil and salt

Thread the skewers with meat, followed by cauliflower, followed by meat, then capsicum and repeat until they are full. You should make about ten kebabs, give or take depending on the size and shape of your ingredients.

If you don’t intend to cook the kebabs right away, store them in an airtight container with the marinade until you’re ready. Otherwise, heat up the BBQ or frypan to medium hot and add a drizzle of rice bran oil.


Line the skewers up on the BBQ or cook them in batches in the pan. You don’t want them touching each other, or they’ll steam.

Turn the skewers every two minutes for about 10 minutes, or until the largest piece of chicken is white all the way through.

Remove from heat and enjoy!

About 1g active carbs per stickº


* Any kind of unsweetened yoghurt works great. As always, check the label. Some yoghurts more carbs than others, and although not all of the nutrition from the marinade actually makes it into the meat, you should still try to keep the carb count low.

** Freshly ground cumin has so much more flavour than the powdered stuff. If you can, grind the cumin seeds yourself. It only takes a minute.

º While the marinade contains roughly 15.1g of carbohydrates, little of that transfers to the meat. The carb count for the veges and paprika I used was 7.1g total, but this would of course vary depending on the size of your vegetables. The nutritional value of the sticks also varies based on how they are assembled. As a result, the carb count for this recipe is an estimate only.

Creamy Chicken Pesto Pasta

This is my go-to creamy sauce recipe, cooked with chicken and served over low carb spaghetti. Prepare to have your pasta cravings satisfied.

Serves 4


500g chicken, evenly cubed.

2 packs Slendier konjac spaghetti*

2 tsp oil (to cook the chicken)

For the sauce

2 cups fresh basil leaves**

2 large (or 4 small) cloves of garlic, crushed

1/4 cup olive oil

60g pine nuts

1/2 cup parmesan cheese, grated

2 cups full fat cream***

salt & pepper to taste



Prepare your konjac spaghetti by giving it a good rinse to get rid of any smell. Put it in a bowl and cover with boiling water for 1 minute, then drain and set aside.

Add the basil and garlic to your food processor

Turn it on, start whizzing and add your oil very slowly in a thin stream. Stop to scrape down the sides if you need to.

Process until the mixture starts to emulsify, usually takes about 45 seconds.

Add the pine nuts and parmesan and blend until evenly combined. Should take about a minute.

Put your pesto aside and warm your oil in a large frypan over medium-high heat. When using oil to cook meat, use one with a high smoke point like rice bran oil. Check the smoke points of common cooking fats here. 

Place your cubes of chicken into the pan in a single layer. The pieces shouldn’t touch each other. If you have too much chicken for one layer, cook in two batches or risk accidentally boiling your meat. Gross.

Cook one side until golden brown, between one and two minutes.

Flip the chicken over and cook the other side in the same way.

Keep turning the chicken for a further four to six minutes, or until all sides are sealed and the largest piece is white all the way through.

Turn off the heat and remove the chicken from the frypan.

Add the cream to the still hot pan and stir.

Add the pesto, salt and pepper to the cream and stir to combine.

Return the chicken to the pan, followed by the pre-prepared konjac spaghetti. Combine everything well.

Turn the heat back on, keeping it low. Re-heat gently, being careful not to boil. Once heated through, serve. 

3.2g active carbs per serving


Slendier is a brand of konjac noodles and pasta. You can now find it on shelves in most Australian grocery stores. Check the health food aisle. Konjac noodles are insanely low calorie and carb. They have the texture similar to rice noodles and are as easy to cook as regular pasta, if not easier.

** The difference between fresh picked basil and the stuff you buy from the shops is huge. Basil loses flavour rapidly after being picked. The fresher the better.

*** Creams vary wildly in carb count, so shop around. I use Sunnydale Dairy heavy whipping cream (0.9g carb per 100g) or Gippsland Dairy pure double cream (1.9g carb per 100g.)