Are you used to bland chicken breasts? Fortunately, successful chef Robert Irving also turned out to be a staunch fan of bodybuilding. He has been training for over 10 years and has managed to write several cookbooks, where each dish includes, along with carbohydrates, the obligatory protein , animal or vegetable. According to Irving, every bodybuilder should have a high-tech home oven and electric grill. Thanks to such kitchen equipment, you can diversify your menu with healthy and, in addition, very tasty recipes. (All recipes serve 6 servings.)
Jamaican Chicken
Ingredients
– 4 limes
– 4 tsp. allspice
– 3 tsp. crushed nutmeg
– 3 tsp. cinnamon
– 1/4 cup thyme
– 2 onions, finely chopped
– 1 cup green onions
– 1/4 red hot pepper
– 2 cups soy sauce
– 2.5 kg chicken fillet
PREPARATION METHOD
1. Place all ingredients in a blender: clove pepper, nutmeg, onions, cinnamon, thyme, green onions and hot pepper. Squeeze the lime juice in, then add soy sauce. Turn on the blender and turn all ingredients into a homogeneous mass.
2. Finely chop the chicken fillet and the peel of the squeezed limes. Place both inside a container with a tight lid. Place the mixture from the blender on top and evenly cover the pieces of chicken fillet with it. Cover the container and refrigerate overnight (at least 4 hours).
3. Cook the chicken in the oven for 2 hours in a special container with a lid. Then remove the lid and cook the chicken for another half hour, increasing the temperature.
4. Serve the finished chicken with salad.
Spicy Steak
Ingredients
– 2 tsp. coriander
– 2 tsp. cumin
– 2 tsp. thyme
– 2 tsp. salt
– 2 tsp. black pepper
– 2 tsp. crushed garlic
– 1.5 kg beef fillet
PREPARATION METHOD
1. Place all the ingredients, coriander, cumin, thyme, salt, black pepper and crushed garlic into a plastic bag. Place the beef in there too. Screw the bag tightly and shake well.
2. Place the bag of beef in the refrigerator for 1 hour. Turn on the grill.
3. Place the steak on the grill and cook for 5 minutes on each side. Cut the finished steak across the grain.
4. Serve the steak with boiled potatoes and tomato and onion salad with mayonnaise.
Chicken in masala
Ingredients
– 4 skinless chicken breasts, cut into cubes
– Juice of 1 lemon
– 2 cloves of garlic, finely chopped
– 1 tsp. ginger
– 1 1/2 cups natural yogurt
– Garam masala (a spice mixture used in Indian cuisine)
PREPARATION METHOD
1. Place the breasts in a bowl and pour over lemon juice.
2. Place onion, garlic and ginger in processor and process until smooth.
3. Add yogurt to the mixture, and also drain the lemon juice from the chicken. Mix thoroughly. Cover the chicken with the resulting marinade, cover with a lid and refrigerate overnight.
4. Cut the chicken breasts, first draining the marinade into a prepared bowl. Cook chicken on a regular or electric grill for 6-8 minutes.
5. Heat 1 cup of olive oil in a frying pan over low heat. Add 1 chopped onion and minced garlic clove and simmer until the onion softens. Next add 3 tbsp. l. Indian taram masala mixture and cook for 2-3 minutes until the mixture thickens. Pour the marinade into the pan, mix thoroughly and bring to a boil. Place the chicken in the pan and cook for 3-4 minutes.
6. Serve the chicken with basmati rice. Sprinkle finely chopped parsley on top.
Cod with wasabi
Ingredients
– 1 tbsp. l. wasabi (Japanese horseradish)
– 1/2 cup honey
– 2 tbsp. l. olive oil
– 2 cups breading
– Salt and pepper to taste
– 180 g flounder fillet (6 pcs.)
PREPARATION METHOD
1. Preheat the oven high.
2. Mix wasabi, honey, oil, breadcrumbs, salt and pepper.
3. Place the fish on the oven tray.
4. Cover the fish with wasabi mixture.
5. Cook the cod for 12-15 minutes until the coating turns crispy.
6. Serve the cod with kale salad with apples and wine vinegar.
Hot sea salad
Ingredients
– 1/4 cup olive oil
– 12 shrimp
– 12 oysters
– 12 small clams
– 12 mussels
– 1/4 cup dry white wine
– 2 tbsp. l. dried tomatoes
– 1 tbsp. l. garlic
– 1 tbsp. l. basil
– 2 tbsp. l. parsley
– 4 cups marinara sauce
– 400 g colored pasta
PREPARATION METHOD
1. Boil pasta water.
2. Heat the oil in a large, deep frying pan. Place seafood in pan, pour in wine, add dried tomatoes, garlic, basil, parsley and marinara sauce.
3. Cook the seafood until the shrimp turn red. Remove oysters and mussels that have not opened (they are not fit for consumption).
4. Cook the pasta.
5. Place pasta on a large platter. Pour sauce from skillet and place seafood on top of pasta. Sprinkle green onions on top.
Fried salmon
Ingredients
– 1-2 tbsp. l. olive oil
– 180 g salmon fillet (6 pcs.)
– Salt and pepper to taste
– 3 tbsp. l. chopped dill
PREPARATION METHOD
1. Preheat the oven. Pour oil into a frying pan and heat over medium heat. Season the fillet pieces with salt, pepper and dill.
2. Cook the fish on both sides in a frying pan for 2 minutes, until a crust begins to form on the surface of the fillet.
3. Next, put the pan in the oven for another 5-8 minutes. and bring to full readiness.
4. Serve the fish with stewed vegetables: beans, boiled potatoes, zucchini and tomatoes. Place pieces of lemon zest on top.
Vegetable stew
Ingredients
– 4 whole onions
– 1 Brussels sprouts, cut in half
– 400 g chopped carrots
– 2 cloves garlic
– 1 cup dry white wine
– 16 canned beans
PREPARATION METHOD
1. Preheat the oven. Peel the onion, wrap in foil and cook in the oven until softened.
2. Simmer the cabbage for 8-10 minutes.
3. Place carrots in boiling water and cook for 5 minutes.
4. Heat olive oil in a deep frying pan over medium heat. Add garlic and simmer until it softens. Next, pour the oil into the container with the wine.
5. Place the beans in the pan. Remove the onions from the foil, cut them crosswise and place them in the pan, add the cabbage and carrots. Stir carefully.
6. Place the vegetables on a plate and sprinkle parsley on top.
