Pack in the protein but skip the mess of frying with this lean, easy-to-eat meal.

You’ll need
¼ cup crumbled blue cheese
½ cup Greek yoghurt
4 boneless, skinless
chicken breasts
(115 to 170g each)
½ tbsp chilli powder
1 red onion, sliced
2 tbsp butter, melted in the microwave for 20 seconds
2 tbsp hot sauce
4 romaine lettuce leaves
4 sesame buns, toasted
Juice of half a lemon
Salt and pepper to taste

How to make it
1. Preheat a non-stick pan or your grill. As it’s heating, combine the blue cheese, yoghurt and lemon juice, plus a pinch of salt and pepper. Stir and set aside.

2. Season the chicken breasts with salt, pepper and chilli powder. Add the breasts to the hot grill or pan, and cook for five to six minutes on one side before flipping them.

3. Add the onion to the grill’s perimeter. (If you’re using a pan, wait to remove the chicken before grilling the onions.) Cook the chicken until firm and springy to the touch – four to five minutes more. Remove it to a plate, along with the grilled onions.

4. Combine the butter and hot sauce and brush the mixture all over the chicken. Place a leaf of romaine on the base of each bun. Top with a chicken breast and spoon on some blue-cheese sauce. Add the grilled onions and the top half of the bun.

Makes 4 servings
Per serving 1 760kJ, 44g protein, 25g carbs, 1g fibre, 16g fat, 680mg sodium