Paul is a highly rated chef and has partnered with MuscleTalk. He has over 23 years experience in cooking and holds a Michelin Bib award plus 2 AA Rosettes. Paul is available for any general consultancy chef work and can be contacted through www.chefcd.com
I recently returned from a cooking tour of South East Asia including cooking for the first Singapore Formula 1 Grand Prix official gala dinner. The flavours and textures of the Asian foods are glorious and fit in really well with a good fresh, healthy and nutritious meal plan. On this MuscleTalk video recipe I have used the good old basic chicken and rice and used an authentic recipe to bring more flavour and a quick easy variation.
Be careful when adding the Thai fish sauce as it can give a salty taste, but used correctly it will add that special flavour. Try using Thai rice as I find it eats really well keeping its moisture; it also eats well cold in a pack up.
Happy cooking
Paul Elliott
paul@chefcd.com
Ingredients
200g skinless chicken breasts
1 tsp crushed black peppercorns
1 tsp minced garlic
25g chopped fresh coriander
1 tab Thai fish sauce
Salt to season
1 tbsp rapeseed or olive oil
Method
- Mix crushed black peppercorns, minced garlic and chopped coriander in a bowl or pestle and mortar
- Add Thai fish sauce and salt mix well
- Carefully slice open the chicken using a sharp knife, to open up the breast into a butterfly shape
- Put chicken into bowl with mixture and rub well into chicken
- If possible, cover with cling film and refrigerate for between 2 – 24 hrs so flavour intensifies
- Put char grill or frying pan on to a medium heat, add oil
- Place chicken in pan and fry on a medium heat turning occasionally for about 10 minutes or until cooked. (Alternatively grill chicken under a moderate grill for same time if preferred)
A note from James Collier, Nutrition Consultant www.healthyaction.co.uk:
Bodybuilders 'love' chicken and rice as a staple meal. But chicken and rice can be bland and boring when you have to shovel it down your throat several times a week! Paul's variation is a great way to actually look forward to eating chicken and rice. Black pepper and coriander chicken with Thai rice is high protein, low in fat and high in carbs. Use either the Thai rice which Paul recommends or basmati rice as both are low in the glycaemic index (GI) and will supply slowly digested carbs for sustained energy. The oil used should be a good quality rapeseed oil or olive oil (note: not virgin olive oil as this is unstable when heated).
This great power recipe can be served with a salad to supply one of your daily veg servings.