2 STEP CHICKEN BY CHEF DEVIN ALEXANDER JUST FIVE MINUTES OF PREP IS ALL IT TAKES TO MAKE A WEEK’S WORTH OF HIGH-PROTEIN, LOW-FAT MEALS Chicken: It does a body good. The bodybuilder’s favourite bird is a good source of protein to fuel your workouts and your body, but eating (and cooking) the same old breast gets monotonous. Here we show you how to turn ordinary chicken breasts into gourmet fare with only five minutes in the kitchen. Just follow two simple steps, incorporating the various ingredients from the recipe of your choice below, and you definitely won’t be calling fowl over the delicious results. It’s as easy as 1, 2 — uh — 2. GETTING STARTED Pick a recipe that suits your taste, then gather the appropriate ingredients. STEP 1: In a medium plastic container or large resealable plastic bag, mix all of the ingredients except for the chicken and any alcohol (if required by the recipe); wine or beer is best reserved to enhance flavour just before cooking, not as part of a marinade. Add the chicken, submerging it in the marinade. Marinate the chicken in the refrigerator at least five hours or overnight. STEP 2: Preheat oven to 400°F/200°C/Gas mark 6. Transfer chicken to a 13.5 x 9.5 x 2-inch glass baking dish (or equivalent) in a single layer and pour the remaining marinade over it. If a recipe calls for alcohol, add it now. Cover with aluminum foil and bake the chicken for 30 minutes or until it’s no longer pink inside. CHEF’S TIPS >> Nutritional analyses are per serving and based on using 200 g chicken breasts and consuming only one-quarter of the “sauce”. >> When cooking with wine, don’t spend a fortune, and make sure to buy something you’d normally drink—if you won’t, why would you cook with it? >> Silicone potholders, are the kitchen tool of the future. Made of flexible, slip-resistant silicone, they are heat-resistant up to 675?F/357?C. No burned fingers! You can find them at kitchenware shops such as Lakeland. DO THE FUNKY CHICKEN TO AVOID SALMONELLA POISONING, FOLLOW THESE FOOD-SAFETY GUIDELINES WHEN COOKING AND HANDLING CHICKEN: >> ALWAYS USE A CLEAN CHOPPING BOARD when cutting chicken, and wash it after use — do not chop your veggies on the same unsanitised board. >> WASH YOUR HANDS AFTER TOUCHING RAW CHICKEN to avoid spreading any possible contamination to other foods. >> NEVER EAT, SAMPLE OR JUST “TASTE” any uncooked marinade that has had raw chicken in it. >> CHICKEN SHOULD BE PURCHASED FRESH (it should not look or feel slimy) and should be cooked within three days, then consumed within three days of being cooked. If that time frame’s not gonna happen, freeze it. >> NEVER CUT COOKED CHICKEN with a knife that was used to cut raw chicken unless it has been washed. >> NEVER RETURN COOKED CHICKEN TO A PLATE THAT TOUCHED RAW CHICKEN; always use a clean plate. (Sorry boys, simply wiping a plate with a paper towel does not make it clean. Good try, tho’.) >> ALWAYS COOK CHICKEN UNTIL IT’S NO LONGER PINK INSIDE; chicken breast should have an internal temperature of 180°F/82°C as measured by a meat thermometer. 1) CRAZY CHICKEN Makes 6 servings This is a must-try if you like olives, especially because they are full of heart-healthy monounsaturated fats. • 30 small Spanish olives with pimentos + 185 ml olive juice (drained from olives) • 15 dried plums (aka prunes), cut into quarters • 125 ml red wine vinegar • 65 ml extra virgin olive oil • 30 g minced fresh garlic (approximately 18 garlic cloves) • 3 Tbsp. dried oregano • 6 boneless, skinless chicken breasts, 170 - 225 g each Nutrition Facts: 328 calories, 47 g protein, 22 g carbohydrate, 7 g fat, 2 g fibre. 2) DRUNKEN MUSTARD CHICKEN Makes 6 servings While the name seems to promise inebriation, the alcohol actually cooks off, leaving behind a sweet, light flavour. The mustard is low in calories but gives the chicken a zesty kick. This recipe is an easy, tasty way to get your daily dose of protein. • 185 g Dijon mustard • 65 ml extra virgin olive oil • Salt and pepper, to taste • 6 boneless, skinless chicken breasts, 170 - 225 g each • 375 ml dry white wine Nutrition Facts: 250 calories, 46 g protein, 1 g carbohydrate, 6 g fat, 0 g fibre . 3) TANDOORI CHICKEN Makes 6 servings Traditional tandoori chicken is cooked in a clay oven called a tandoor. But if you’re like most people, you won’t have one handy, so our version relies on spice to recreate the flavour. • 65 ml extra virgin olive oil • 3 Tbsp. tomato paste • 1 Tbsp tandoori spice • 45 g minced fresh garlic • 250 ml chicken stock • 1 Tbsp. sugar • 1 tsp. salt, or to taste • 6 boneless, skinless chicken breasts, 170-225 g each Nutrition Facts: 255 calories, 47 g protein, 4 g carbohydrate, 3 g fat, 1 g fibre 4) MOROCCAN CHICKEN Makes 6 servings Unless you really need to omit the salt from the recipe, it’s best to keep it in — it helps tenderise the chicken while it’s marinating. • 185 ml chicken stock • 65 ml extra virgin olive oil • 46 g chopped fresh coriander leaves • 2 Tbsp. minced garlic (approximately nine medium garlic cloves) • 1⁄2 Tbsp. ground cumin • 1⁄2 Tbsp. paprika • 1 tsp. cayenne pepper • 1 tsp. salt • 6 boneless, skinless chicken breasts, 170 - 225 g each Nutrition Facts: 260 calories, 48 g protein, 3 g carbohydrate, 6 g fat, 1 g fibre. 5) BBQ MARINADE Makes 6 servings • 65 ml barbecue sauce • 40 g chopped red onion • 1 Tbsp. extra virgin olive oil • Salt and pepper, to taste • 6 boneless, skinless chicken breasts, 170 - 225 g each • 65 ml beer Nutrition Facts: 250 calories, 46 g protein, 2 g carbohydrate, 5 g fat, trace fibre. 6) SWEET & SPICY PINEAPPLE CHICKEN Makes 6 servings A bodybuilder-friendly fruit, pineapple contains an enzyme called bromelain, which aids in protein digestion. • 250 g canned pineapple chunks with juice • 65 ml frozen 100% pineapple juice concentrate, thawed • 65 ml low-sodium soy sauce • 1 Tbsp. chili garlic sauce • 4 garlic cloves, minced • 1 Tbsp. roasted sesame oil • 6 boneless, skinless chicken breasts, 170 - 225 g each Nutrition Facts: 255 calories, 46 g protein, 7 g carbohydrate, 4 g fat, 0 g fibre. M&F

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