Nutrition

Is It Baked Or Poached

"Baked" and "Poached"; call it what you like.  This way of cooking chicken is on point for flavour, ease and convenience.  

BUT, how do you cook chicken breast, which is a soft lean meat, in the oven without drying out?  Light bulb moment... umm, cover it! Exactly, and apparently oven poaching or dry poaching is a thing.  Essentially it's a cross between roasting and braising.  

Having fresh pre-prepared protein that I can conveniently draw from the fridge to make lunches is paramount to me maintaining a balanced healthy diet for my family and I.     Did I mention that if I'm going to eat I want it to be healthy and easy, unless it's chocolate and then I'll eat that too ;-).

So Here Is How:

Ingredients

  • Skinless chicken breast
  • Garlic
  • Spices and herbs of choice, I made 5 different chicken recipes:
    • Garam Masala Chicken
    • Oregano and salt Chicken  
    • Spicy Mix (chilli power) Chicken
    • Malay Curry Chicken
    • Garlic and salt Chicken
  • Olive Oil

Method

  • Preheat oven to 180°C
  • Tear off approximately 28 cm long pieces of alfoil (tin foil cooking grade) - enough according to the number of chicken breast to be cooked.
  • Wash and trim chicken of any excess fat
  • Place chicken breast on a single piece of alfoil, add a splash of olive oil, a few slices of garlic and spice of choice.  Do this for all of the chicken breast.
  • Place into baking tray and bake for approx 30-45 minutes. 
  • Once cooled glad wrap the baking dish and store in fridge (chicken still in the alfoil) and use as needed.

I like to cook a variety of flavours that can be used for salads, reheated for dinner and served with steamed vegetables.

Malay Curry Oven Poached Chicken

Malay Curry Oven Poached Chicken

 

Dice chicken into small pieces for sandwiches and sliced over salad for lunchbox meals.

Kids Lunchbox ideas

Kids Lunchbox ideas

The meal options for this chicken really is endless, and if you find you're not going to eat it all it can be frozen ready for a meal later down the track. 

What is your favourite way to prepare chicken?

Breakfast and Tabata

Two questions I'm often asked; "What do I eat for breakfast?" and What's a good winter workout when it's cold and wet outside?"

So here we go, my 'go-to' favourite breakfast or post workout meal is a smoothie.  It's a meal in itself, with a balance of healthy fats, protein and complex carbohydrates.  What I love about this smoothie recipe is that I can prepare it the night before!   

Breakfast Smoothie
1/2 frozen banana
6 frozen strawberries
10 almonds
2 spoons natural yoghurt
Top up with (sugar free/no additives) Coconut water, (water or milk of your choice) 
3 egg white plus 1 whole egg
Blend on high and enjoy!

Breakfast / Post Workout Smoothie

Breakfast / Post Workout Smoothie

Make it Green (and lean)!

Breakfast Green Smoothie
1/2 Frozen Banana
6 Frozen Strawberries
10 Almonds
1 tablespoons Natural Greek Yoghurt1 x handful Spinach

3 egg white plus 1 whole egg
Top up with water

Blend on high and enjoy! 

 

Winter, I'm not a fan, but I must say at least it's warm when you're working out! WIN! 

When it's cold and I need to warm up and am looking for a workout to do indoors, I turn to a  Tabata-style workout of 20 seconds work and 10 seconds rest for 8 sets protocol. 

Here is a winter workout to get the blood flowing, improve fitness and has weight loss benefits.

Tabata workouts are to be completed at maximal effort, so go hard, go fast, go crazy, (but don't compromise form).

Round 1 - Sprinting on the spot (and I mean sprint - fast - using everything you've got - fast with the legs and arms! 

Round 2 - Squats

Round 3 - Sprinting on the spot ( just like round 1 - maintain the intensity!)

Round 4 - Push-Ups

Round 5 - Sprinting on the spot

Round 6 - Alternating Lunges

Round 7 - Sprinting on the spot

Round 8 - Sit-Ups

Depending on your fitness level, attempt to complete this tabata style workout 3 to 6 rounds with approximately 2 minutes rest between rounds. 

This workout can be done with bodyweight or by adding weights, such as kettlebells, barbells, dumbbells,or medicine balls.  

Remember to warm-up and stretch once the body is warm.  

Tip - Use 5 each of the above exercise to warm up - done at a slower past to allow your body to become warm.

Don't have a tabata timer app?  Here is one I use.

On that note, I'm cold.  Must be time to get my sweat on!