Chicken | CrossFit Ignite Sydney

Marinated Chicken with Asian Coleslaw

October 15, 2012 By darren Leave a Comment

Note: The ingredients in this recipe should serve 4-6 people – you can adjust
quantities to suit numbers

Ingredients (chicken marinade)
150-200g chicken breast per person
Juice of half a lemon
1 x tablespoon Crushed Garlic
1/2 x teaspoon Crushed Ginger
2 x teaspoons Soy Sauce (optional)
A dash of Sesame Oil
Cracked Pepper to taste

Combine all ingredients in a bowl and whisk together.
Slice chicken into strips and marinate for at least
15-20 mins before cooking.
When marinated, remove and cook on a hot skillet or
bbq until browned and cooked through.

Ingredients Asian Coleslaw:
1/2 Wombok Cabbage
1 x baby Fennel bulb
1/2 x large Spanish (purple onion)
1 x bunch fresh Coriander
1/2 x bunch fresh Mint
1/2 cup Slivered Almonds

Dressing:
Juice of 2 x Fresh Limes
2 x teaspoons Rice Wine Vinegar
2-3 tablespoons Extra Virgin Olive Oil
1 teaspoons Sesame Oil
1-2 teaspoons Soy Sauce

Toss all ingredients for the coleslaw and dressing together and arrange on individual
plates. Place warm chicken on the top of the salad and serve.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, dinner, fat loss, nutrition, paleo, recipe, weight loss

Gluten Free Chicken Schnitzel

October 1, 2012 By darren Leave a Comment

Ingredients (serves 2)

350g Chicken Breast
1/2 Cup Quinoa Flakes
1 teaspoon of dried Italian Mixed Herbs
Few sprigs of fresh Lemon Thyme (leaves only)
1 Egg

Method
Slice the chicken breast lengthways into thin “steaks”. Whisk the egg and mix the quinoa,
Italian herbs and lemon thyme together in a separate bowl. Coat the chicken pieces in egg, then dip into
the Schnitzel mixture and coat evenly.
Heat a frying pan on medium heat and spray lightly with olive oil spray. Gently pan fry the chicken until
golden on the outside and chicken is cooked through.
Serve with your favourite salad.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, chicken schnitzel, dinner, fat loss, gluten free, nutrition, paleo, recipe, weight loss

Mediterranean chicken casserole

June 28, 2012 By Kat 2 Comments

The winter is here and it’s time to start using your casserole dish again.

Ingredients
serves 4

2 tsp olive oil
8 chicken legs (grass fed)
1 large brown onion, halved, thinly sliced
3 celery sticks, trimmed, cut into 2cm-thick slices
2 garlic cloves, crushed
200g button mushrooms, thickly sliced
2 x 400g cans diced Italian tomatoes
½ cup chicken stock
150g (1 cup) broad beans, thawed, peeled
1 tbsp fresh thyme leaves
Freshly ground black pepper

Method
Preheat oven to 180°C. Heat the oil in a non-stick frying pan over medium heat. Add the chicken and cook, turning occasionally, for 5 minutes or until brown all over. Transfer chicken to a 2L (8-cup) capacity ovenproof casserole dish.

Add onion and celery to the frying pan and cook, stirring for 5 minutes or until soft. Add garlic and mushroom and cook, stirring for 2 minutes or until mushrooms are tender. Add tomato and stock and bring to the boil. Remove from heat. Add to casserole dish with the chicken.

Cover the casserole dish with a tight-fitting lid or foil. Bake in oven for 35 minutes or until chicken is tender.

Add broad beans and half the thyme and cook for a further 10 minutes or until broad beans are tender. Remove from oven. Taste and season with pepper.

Spoon casserole into a large serving bowl. Sprinkle with remaining thyme and serve with cauliflower mash.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, casserole, chicken, dinner, nutrition, paleo, recipe, weight loss, winter

Chili lime chicken with Thai Greens

June 11, 2012 By Kat 1 Comment

Ingredients

Chicken
4 chicken breast or 8 thigh fillets
1/4 cup of freshly squeezed lime juice
1/4 cup olive or coconut oil
1/4 cup coriander leaf and stalks cut
1 tsp chili powder
1 jalapeño or fresh chili (amount depends on how spicy you like your food)
1 tsp coriander seeds whole

Method
Beat chicken pieces so they are an even 15mm thick and add to marinade for at least 30 minutes (no more than 24 hours). BBQ or Pan Fry on high/medium heat for around 8 minutes, turning once or until cooked through.
Ingredients
Thai Greens
5 baby bok choy
6 Thai eggplants
1 handful cherry tomatoes
2 tbsp olive or coconut oil
2 cloves garlic
1 chilli sliced
1 cm ginger sliced
3 tbsp fish sauce
1/2 cup of water
1/2 tbsp honey (good quality)
Method
Add oil to pan on medium heat, sauté garlic, chilli and ginger until fragrant.
Increase heat, add water, Thai eggplant and cherry tomatoes. Stir to coat and cover for 2-3 mins.

Add baby bok choy, fish sauce and honey. Stir to coat and cover for 2 minutes. Remove lid and stir fry to evaporate remaining liquid.

Serve with BBQ Chicken and garnish with coriander.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, dinner, nutrition, paleo, recipe, spicy, weight loss

Tandoori Chicken with Mint-Yoghurt Sauce

May 21, 2012 By Kat Leave a Comment

I found this recipe in my favuorite part of Sydney Morning Herald’s Good Living.

Tandoori Chicken with Mint-Yoghurt Sauce

Ingredients
(Serves 4)

1 small free-range chicken
2 tbsp lemon juice
1 tbsp minced ginger
1 tbsp minced garlic
Salt and Pepper
1 cup thick plain yoghurt
2 tbsp tandoori paste
Lime wedges to serve

Method
Cut chicken to eight pieces (or ask your butcher to do this) and make two incisions with a sharp knife in each piece.

Mix lemon juice, ginger and garlic then rub over chicken. Season with salt and pepper and put in fridge for 20 minutes.

Drain off any excess liquid and discard.

Mix yoghurt with tandoori paste, rub all over chicken and marinade in the fridge for two hours.

Preheat oven to 200°C.

Place chicken pieces on a wire rack in a roasting tray and cook for 15-20 minutes, or until cooked through.

Remove from oven and rest for five minutes, covered with foil.

While resting make the Mint Yoghurt Sauce

Mint Yoghurt Sauce

Ingredients

1 bunch mint leaves, picked
1 bunch coriander leaves, picked
3 tbsp lemon juice
1 green chilli, chopped
½ red onion, chopped
1 tbsp minced ginger
5 tbsp Greek yoghurt

Method
Blend all ingredients, except yoghurt in a food processor until smooth, and then fold through the yoghurt.

Serve the mint yoghurt with the chicken and a fresh salad.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, dinner, nutrition, recipe, weight loss

Paprika chicken

March 22, 2012 By Kat 1 Comment

Ingredients

serves 6

2 (about 1.3kg each) whole fresh chickens, each cut into 4 or 6 pieces

1 tbs olive oil

2 brown onions, halved, thinly sliced

2 garlic cloves, thinly sliced

1 tbs sweet paprika

2 tsp fennel seeds

4 medium tomatoes, chopped

435ml (1 3/4 cups) chicken stock

90g (1/3 cup) light sour cream (optional)

1/4 cup chopped fresh continental parsley

Method

Season the chicken with salt and pepper. Heat the oil in a large heavy-based saucepan over medium heat. Cook half the chicken for 3-4 minutes each side or until golden.

Transfer to a tray lined with paper towel. Repeat with the remaining chicken.

Add the onion and garlic to the pan. Cook, stirring for 2-3 minutes or until golden.

Add the paprika and fennel seeds. Cook, stirring for 1 minute.

Stir in tomato and stock.

Add the chicken. Bring to the boil. Reduce heat to low.

Cover and simmer for 30-40 minutes. Uncover and simmer for a further 10-15 minutes (time cooking the chicken depends on the size of the chicken pieces, the smaller the pieces the shorter cooking time).

Remove from heat.

Stir in sour cream. Sprinkle with parsley and serve with a side salad.

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, dinner, nutrition, paleo, recipe, weight loss

Cinnamon chicken recipe

February 27, 2012 By Kat 1 Comment

For this recipe I suggest you get a whole chicken from your local butcher and cut it yourself (as this is cheaper). If you don’t know how to cut it and are willing to pay to get the job done ask your butcher to do it for you.

Ingredients
Severs 3-4

1.4kg whole chicken, cut to 8 pieces (breast, drumsticks, thighs and wings)
½ tsp sea salt
½ tsp black pepper
2/3 tsp cinnamon
2 cloves garlic, minced
½ tsp paprika powder
1 onion, sliced
1 cup water or chicken stock

Method
1.   Preheat your oven to 200 C
2.   In a small bowl, combine salt, pepper, garlic and cinnamon. Rub the chicken pieces with the mixture and allow it to sit for about 30 mins at room temperature.
3.   Place the chicken pieces in a large roasting pan, sprinkle the meat all over with paprika powder and add the onion slices to the pan.
4.   Cook for 35 minutes and then reduce the heat to 180 C
5.   Stir in a cup of water to the roasting pan and continue cooking for another 50 minutes.
6.   Let rest for 10 mins then serve and use the juices from the pan as a sauce.

Serve this dish with a simple side of roasted vegetables or a green salad

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, nutrition, paleo, recipe, weight loss

Chili Chicken with Cucumber and Roasted Cashew Nuts

December 5, 2011 By Kat 1 Comment

A fantastic fresh summer salad with a bit of spice.

Watch, Cook and Eat

Filed Under: Weight Loss & Nutrition Tagged With: 4 Week Intensive Weight Loss Program, chicken, food video, nutrition, paleo, recipe, salad, weight loss

3 Fantastic Marinades

November 21, 2011 By Kat 1 Comment

It’s that time of year again when we have BBQs. I love to do skewers as you can easily make 2-3 different flavours with the same choice of meat. Below are 3 fantastic marinades that I use for chicken. Remember to put the skewers in water for about 20 minutes before you put them on the BBQ to prevent the bamboo catching fire.

Coconut and Turmeric Marinade

Ingredients
(serve 3-4)

400-500g chicken breast
2 stalk lemon grass, thinly sliced
1 medium white onion, chopped
5 garlic cloves, chopped
Zest of 1 lime, finely grated
1/2 teaspoon ground turmeric
50ml water
25g freshly grated coconut or unsweetened desiccated coconut
1/2 teaspoon salt (optional)

Method
Cut chicken into 2 x 2cm pieces

Place the lemon grass, onion, garlic, lime zest, turmeric and water in a food processor and process to a paste.

Transfer the lemon grass paste to a mixing bowl and add the coconut and salt and mix well.

Add the chicken and mix to coat well. Cover and leave to marinate for at least 1 hour (best over night).

Preheat the BBQ and thread the chicken cubes onto skewers and cook for about 10-15 minutes until cooked through, turning frequently.

Coriander, Mint, Chilli marinade

Ingredients
(serve 3-4)

400-500g chicken breast
1 handful of fresh coriander
1 handful of fresh mint
3 cloves of garlic
6 spring onions
1 red chilli (leave seeds in if you want the marinade a bit spicy)
zest and juice of 1 lemon
sea salt and freshly ground black pepper
olive oil

Method
Cut chicken to 2 x 2cm pieces

Put all the marinade ingredients (except the olive oil) in a food processor until it’s smooth, then loosen to a paste with a little olive oil.

Add the marinade to the chicken pieces and mix well.

Cover and leave to marinate for at least 1 hour (best over night).

Preheat the BBQ and thread the chicken cubes onto skewers and cook for about 10-15 minutes until cooked through, turning frequently.

Tandoori Marinade

Ingredients
(serve 3-4)

400-500g chicken breast
250ml Greek yogurt
4 large garlic cloves, crushed and chopped
1 cm fresh ginger, grated
2 fresh chillis (with seeds if you want spicy), finely chopped
Juice from one lemon
1 tbsp turmeric
1 tbsp cumin
1 tbsp coriander
1 tsp cinnamon
2 tsp paprika
Sea salt and black pepper

Method
Cut chicken to 2 x 2cm pieces

Mix the ingredients together, leaving the salt and pepper aside.

Salt and pepper the chicken, then coat liberally with the yoghurt mixture.

Marinade for at least half a day, or overnight.

Preheat the BBQ and thread the chicken cubes onto skewers and cook for about 10-15 minutes until cooked through, turning frequently.

Enjoy the BBQ season